BLK LBL Fitness Club – FITNESS / PERFORMANCE

Steamboat Springs (AMRAP – Rounds and Reps)

Steamboat Springs

(RX’d)

Teams of 2

15:00 AMRAP

Partner 1: Odd Rounds (1-3-5-7…)

Partner 2: Even Rounds (2-4-6-8…)

Power Snatch (135/95)

50ft Shuttle Run

Target Round: Round of 9

Minimum Round before scaling: Round of 7
Partner1 completes all of the Odd rounds and Partner2 completes all of the Even rounds. At go, Partner1 does 1 Power Snatch and 1 Shuttle Run. Then, Partner2 does 2 Power Snatches and 2 Shuttle Runs. Then Partner1 does 3 Power Snatches and 3 Shuttle Runs, Then Partner2 does 4 Power Snatches and 4 Shuttle Runs, etc., until 15 minutes is complete.

Turkish Get Up

Turkish Get-Ups

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Dorsiflexion Matrix

1 Minute Quadruped Forearm Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Dorsiflexion Matrix

Quadruped Forearm Stretch

Fitness Metcon (AMRAP – Reps)

8 min AMRAP

12 yd. DBell Lunge Walk

12 Alt. DB Snatch

12 Plank Shoulder Taps

12 yd. OH Plate Lunge Walk

12 Plate GTO

Rest 2 min

8 Rounds for Time

12 SA Devil’s Press

12 Plate Sit Ups

12 RDLs

Strict Pull-ups (Checkmark)

1 Video

1×3

5 sets: 3 reps – @ +85% of 1RM

*Rest 2:00-2:30 b/t sets

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Pigeon Pose (each side)

1 min Quad Smash (each side)

1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)

Athlete Notes

Couch Stretch

Pigeon Stretch

Quad Smash