BLK LBL Fitness Club – FITNESS / PERFORMANCE

Orlando Squeeze (Weight)

(RX’d)

Every 1:30 (12:00)

12/10 Calorie Bike

5 Power Snatches (50-60%)

(Scale)

Every 1:30 (12:00)

8/7 Calorie Bike

6 Dumbbell Snatches (light)

Target time each set: 50 seconds – 65 seconds

Time cap each set: 1:15

Accessory (Checkmark)

3-4 sets:

10 Landmine Press (each) @ Moderate weight – maintain control and quality

10 Landmine Twists @ Moderate weight – maintain control and quality

10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets

**Athletes can partner up and go 1:1 on sets
Landmine Press

Landmine Twist

Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.

Split Stance Landmine Bent Over Row

Fitness – Endurance (Time)

400 Cal Row

Every 4 min 30 yard sled push (1×45/1×35)