BLK LBL Fitness Club – FITNESS / PERFORMANCE
Ring Dips (Checkmark)
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8… Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)
Aerosmith (Time)
(RX’d)
15/12 Calorie Air Bike
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike
(Scale)
10/8 Calorie Air Bike
25 Sit Ups
20/16 Calorie Air Bike
25 Sit Ups
30/24 Calorie Air Bike
25 Sit Ups
40/32 Calorie Air Bike
Target time: 14:00-16:00
Time cap: 20:00
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Couch 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.
Ring Lat Stretch
Ring Bicep Stretch
Couch Stretch
Fitness (Time)
10 sets:
8/6 cal ski
6 Burpee Box step over
-New set every 2 mins-
*Goal is to finish in 1:30 secs with a 30-45 sec rest. If you cant finish in this time frame scale back the number of BBSO
Standing Barbell Calf Raises (Checkmark)
4 sets: 15-20 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.