BLK LBL Fitness Club – FITNESS / PERFORMANCE

Midline March (Time)

(RX’d)

3 Rounds:

30 GHDs (Or V-Ups)

100ft Single Arm Overhead Walking Lunge (50/35)

50ft Handstand Walk (Or 5 Wall Walks)

(Scale)

3 Rounds:

30 Sit Ups

100ft Single Dumbbell Walking Lunge (light)

50ft Bear Crawl

Target time: 13:00-15:00

Time cap: 18:00

BLFC Mini-Pump – Glutes (Checkmark)

3-4 Rounds:

10 Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

15 Standing Barbell Calf Raise @ moderate weight – maintain quality

-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
Weighted Hip Thrusts

Standing Barbell Calf Raise

Fitness (AMRAP – Rounds and Reps)

25:00 Amrap

400m Row

15 Kettlebell Swings

3 Wall Walks (Half Way)
Pacing should be consistent through all rounds. The row will take around 2 minutes. The weight on the kettlebell should be something you can move through, but you should only break it up 2 times. You have options on the wall: scale the number down to 2, scale the height you walk the wall, or do 6 inchworms with push-ups. The last scale would be a plank with six shoulder taps. Each round may take 2:30 to 3 minutes.