BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout

Glendalough (Time)

(RX’d)

2000/1750m Row

-into-

200 Single Unders

50 Strict Abmat Sit Ups

150 Double Unders

50 V-Ups

100 Crossover Singles

50 Abmat Sit Ups

(Scale)

1500/1300m Row

-into-

150 Single Unders

30 Abmat Sit Ups

100 Single Unders

30 Alternating V-Ups

50 Single Unders

30 Abmat Sit Ups

Target time: 15-17:00

Time cap: 22:00

Strength/Accessory

Accessory (Weight)

Accumulate 4 minutes of a double KB front hold at a challenging weight

-rest as needed between breaks-

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.

* Score is total weight held

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Posterior Shoulder Smash (each arm)

2x 10 Seated External Rotations (each arm)

4x 5 Quad Foam Rolling (each leg)

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.
Posterior Shoulder Smash

Seated External Rotations

Quad Foam Rolling

Fitness – Endurance (AMRAP – Rounds and Reps)

AMRAP 32:00

200m run

5 Burpee over Dumbbells

10 Double DB Hang Dumbbell Cleans (50/35s)

15 Air Squats