BLK LBL Fitness Club – FITNESS / PERFORMANCE
Strength/Accessory
Bench Press
– Build to a heavy single
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
Limerick (AMRAP – Rounds and Reps)
(RX’d)
10:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups (Or 10 Ring Rows)
(Scale)
10:00 AMRAP
10 Dumbbell Bench Press (light)
10 Ring Rows
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 6 Rounds
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Pec Stretch
2x 1 Minute Ring Bicep 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.
Pec Stretch
Ring Bicep Stretch
Fitness – Endurance (Time)
3 Rounds
15/12 cal Air Bike
20 push-ups
15/12 cal Ski (or 12 Burpees)
20 box step ups
200m Run
20 sit-ups
15/12 cal Row
20 alternating Dumbbell snatch (50/35)