BLK LBL Fitness Club – FITNESS / PERFORMANCE

John Adams (2 Rounds for calories)

(RX’d)

7:00 AMRAP

50/40 Calorie Air Bike

Max Calorie Row in the remaining time

-rest 4:00-

7:00 AMRAP

50/40 Calorie Row

Max Calorie Air Bike in the remaining time

(Scaled)

7:00 AMRAP

30/24 Calorie Air Bike

Max Calorie Row

-rest 4:00-

7:00 AMRAP

30/24 Calorie Row

Max Calorie Air Bike

Target number of Calories each set: 50/40+ Calories

Minimum number of Calories before scaling: 40/32 Calories

BLFC Mini-Pump – Glutes (Checkmark)

3-4 Rounds at moderate weight (RPE 7)

10 Weighted Hip Thrusts

-rest 30 seconds-

10 GHD Hip Raises OR 20 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
GHD Hip Raise/Extension

Weighted Hip Thrusts

Supermans

Fitness – Endurance (Time)

3 rounds:

25/18 cal Ski

25 Alternating Dumbbell Snatches (50/35)

-Then-

3 rounds:

200M Run

25 Box Jumps -or- Step Ups (24/20)

-Then-

3 Rounds:

25 Burpees to Target

100′ Walking Lunge Steps (50/35)