BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Bulldawgs (Checkmark)

Freedom (RX’d)

16:00 EMOM

Even minutes: 3 Wall Walks + 10 V-Ups

Odd minutes: 16 Jumping Split Lunges + 10 Alternating V-Ups

Independence

16:00 EMOM

Even minutes: 2 Wall Walks + 10 Suitcase Sit Ups

Odd minutes: 14 Jumping Split Lunges + 10 Alternating V-Ups

Liberty

16:00 EMOM

Even minutes: 3 Inch Worms + 10 Sit ups

Odd minutes: 12 Walking Lunge Steps + 10 Crunches

Target time: 35-45 seconds

Time cap: 50 seconds

Workout Option 2

Recovery Workout (Distance)

Run OR Machine:

25 Minutes at Zone 1

*Every 5 minutes do a 30 second Farmer’s Carry (2x50lb/35lb)

Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.

Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. “