BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat (Weightlifting Variable Reps & Sets)

Back Squat (Wave 4)

5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%

Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)

Post – Strength (Checkmark)

3 Sets:

12 Seated Banded Bent Over Row

Sooner Schooner (AMRAP – Rounds and Reps)

(RX’d)

15:00 AMRAP

10-15-20. . .

Calorie Row

Hang Power Cleans (95/65)

(Women Calories: 8-12-16. . .)

(Scale)

15:00 AMRAP

4-8-12. . .

Calorie Row

Dumbbell Hang Power Cleans (light)

Target number Round: 5.5 (through the Row on the round of 30)

Minimum number Round before scaling: 4 (through the round of 25)

Fitness – Endurance (AMRAP – Rounds and Reps)

3 Sets:

2 Min AMRAP:

10 V-Ups

16 Kettlebell Swings

-Rest 30 Seconds-

2 Min AMRAP:

10 GHDs (or toes to bar)

16 Burpees over line

-Rest 30 seconds-

2 Min AMRAP:

10 Double Dumbbell Shoulder to Overhead (35s/20s)

10 Double Dumbbell Squats (35s/20s)

-Rest 2:30-

Mobility (No Measure)

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

1 Minute Squat Minor Pec Rack

2x 10 Reverse Leg Raises (each side)

2x 1 Minute Pec 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.
Squat Minor Pec Rack

Reverse Leg Raises

Pec Stretch