BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

The Amazing Race (5 Rounds for time)

(RX’d)

Teams of 2

5 sets: (each/1:1)

20/16 Calorie Air Bike

50ft Front Rack Walking Lunge (75/55)

(KG conv: 35/25)

Scale

Teams of 2

5 sets: (each/1:1)

12/10 Calorie Air Bike

25ft Single Dumbbell Walking Lunge (light)

Target time each set: 2:00 – 2:30

Time cap each set: 3:00

Sandbag / Kettlebell Hold (Weight)

Accumulate 4 minutes of a sandbag front hold at a challenging weight

-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.

* Score is total weight held

Fitness

Metcon (AMRAP – Rounds and Reps)

60/50 cal Air Bike

Then 2 rounds

21-15-9

Dumbbell Push Press

Farmer carry Box step ups

60/50 cal Air Bike

Cooldown/Mobility

Mobility (No Measure)

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

20x Shoo the Cat

1 Minute Cat Cow

2x 15 Side Lying Rotations (each side)

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.
Shoo the Cat

Cat Cow

Side Lying Rotations