BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Bearded Dragon (Time)

(RX’d)

45 Toes to Bar

45 Power Snatches (95/65)

45 Toes to Bar

(Scale)

30 Hanging Knee Raises

30 Hang Dumbbell Snatch

30 Hanging Knee Raises

Target time: Sub 12:00

Time cap: 15:00

Strength/Accessory

BLFC Mini-Pump – Glutes and Shoulders (Checkmark)

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

-Rest 1 minute between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts

Bent Over Lateral Raises

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Quardruped Forearm Stretch

2x 10 Reverse Leg Raises (each side)

1 Minute Calf & Big Toe 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.
Quardruped Forearm Stretch

Reverse Leg Raises

Calf & Big Toe Stretch

Fitness (Calories)

3 Sets

3 Min at RPE5, 2 Min at RPE3

2 Min at RPE6, 2 Min at RPE3

1 Min at RPE7, 2 Min at RPE3

*Rest 3 Min between sets.

3:00/2:00 Row

2:00/2:00 Bike

1:00/2:00 Ski -Rest-

3:00/2:00 Bike

2:00/2:00 Ski

1:00/2:00 Row -Rest-

3:00/2:00 Ski

2:00/2:00 Row

1:00/2:00 Bike -Rest-