BLK LBL Fitness Club – FITNESS / PERFORMANCE

Paused Front Squat

Heavy 2 rep Pause Front Squat

(Build in weight)

Pause below parallel for 2 seconds before standing in each rep

Camaro (3 Rounds for time)

(RX’d)

2 Rounds

15 Power Snatch (95/65)

15 Bar Facing Burpees

-@6:00–

2 Rounds

12 Overhead Squats (95/65)

12 Burpee Box Jump Overs (24/20)

-@12:00–

2 Rounds

10 Squat Snatch (95/65)

10 Burpee Box Get Overs (30/24)

(Scale)

2 Rounds

10 Dumbbell Snatch (light)

10 Up Downs

-@6:00–

2 Rounds

10 Dumbbell Squats (light)

8 Up Downs Box Step Ups (20/16)

-@12:00–

2 Rounds

8 Dumbbell Thrusters (light)

8 Burpee Over Bar

Target time each block: Sub 4:00

Time cap each block: 5:00

Mobility (No Measure)

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

2x 10 Open Book

2x 1 Minute QL Stretch

20x Shoo the Cat

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.
Open Book

QL Stretch

Shoo the Cat

Fitness (Endurance Training) (AMRAP – Reps)

Partners:

3:00 work, 1:30 rest

6 rounds total (each partner does 3 rounds of A and 3 rounds of B)

A.

30/24 cal Echoe bike

10 alt. DB clean and jerks 50/35

D-Ball cleans 80/30

B.

500/400m row

10 alt. DB snatches 50/35

D-Ball cleans 80/30

Flow:

P1 starts on A at the same time P2 starts on B. As P1 works through the bike and clean and jerks, P2 is working through the row and snatches. Once each partner completes their work, they move on to the D-Ball cleans. Partners do not have to wait for each other before starting on the sandbag cleans. Partners split sandbag cleans as needed. Goal is to keep the completed number of sandbag cleans consistent over the rounds.