BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Pause Bench Press

*2-3 second pause at the bottom*
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)

in 15:00

Baklava (4 Rounds for reps)

(RX’d)

4 sets:

1:00 Max Burpees

1:00 Max Abmat Sit Ups

1:00 Max Walking Lunge Steps

1:00 Rest

(Scale)

4 sets:

1:00 Up Downs

1:00 Max Abmat Sit Ups

1:00 Max Box Step Ups (low)

1:00 Rest

Target number of reps each set: 80+ reps (total)

Minimum number of reps before scaling: 50 reps (total)

Mobility (No Measure)

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

1 Minute Calf Foam Rolling

15x Bootstrappers

1 Minute Cat Cow

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.
Calf Foam Rolling

Bootstrappers

Cat Cow

Fitness

Metcon (3 Rounds for reps)

Teams of 2

Every 10:00 for 3 rounds

800m run

*max distance sled push, stopping every 5 yards to do 10 slamball hug squats

*The only weight on the sled is the slamball.

Partners will split run distance as needed, and will alternate working partners on the sled every 5 yards.

The partner pushing the sled will complete the slamball work before switching partners on the sled.

Sled push distance is 30 yards one way, before switching to sled pull.