BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadstop Shoulder Press

Heavy 2-rep Dead Stop Shoulder Press

(Build in weight)

Pause at the bottom of each rep, while maintaining tension, before pressing.

Eldorado (2 Rounds for time)

(RX’d)

2 sets (Begin set 2 at 12:00)

21-15-9

Calorie Row

Calorie Ski (or Burpees)

Calorie Air Bike

*Female Calories: 16-12-8. Does not apply to the burpees.

(Scale)

2 sets (Every 12:00)

12-10-8

Calorie Row

Calorie Ski Erg

Calorie Air Bike

(Female Calories: 10-8-6)

Target time each set: Sub 9:00

Time cap each set: 10:00

Cooldown/Mobility

Mobility (No Measure)

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

2x 10 Reverse Leg Raises (each side)

2×1 Minute Posterior Hip Stretch

2x 1 Minute Foam Roller Angels

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.
Reverse Leg Raises

Posterior Hip Stretch

Foam Roller Angels

Fitness (Endurance Training) (AMRAP – Rounds and Reps)

Teams of 2

30:00 AMRAP

P1: max distance bike erg

P2:

20 yd sled push 3×45

20 burpee box jump overs

20 yd lunge (unweighted)

Partners switch upon completed round.

Score(s) are both distance on bike, AND total number of completed rounds.

Deficit Push-Ups (Checkmark)

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets