BLK LBL Fitness Club – FITNESS / PERFORMANCE

Alright, Alright, Alright (AMRAP – Rounds and Reps)

(RX’d)

18:00 AMRAP

500/450m Row

25 Abmat Sit Ups

250/225m Row

25 V-Ups

(Scale)

18:00 AMRAP

300/250m Row

15 Sit Ups

150/125m Row

15 Crunches

Target number of Rounds: 3.5+ Rounds

Minimum number of Rounds before scaling: 2.5 Rounds

BLFC Mini-Pump – Legs and Glutes (Checkmark)

3-4 rounds:

10 Dumbbell Cossack Squat @ moderate weight RPE 7

-rest 30 seconds-

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

12 Supermans

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Dumbbell Cossack Squat

Weighted Hip Thrusts

Supermans

Fitness – Endurance (3 Rounds for time)

3 Sets:

12 Cals Controlled Sprint (95-98%)

1 Min Easy

11 Cals Hardest (90-95%)

1 Min Easy

12 Cals Controlled Sprint (95-98%)

*Rest 3 Min between sets.
Warm Up:

Rogue Echoe Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast