BLK LBL Fitness Club – FITNESS / PERFORMANCE

Redbeard’s Ghost (Weight)

(RX’d)

Every 1:15 (10 sets)

10/8 Calorie Row (Or Ski)

3 Power Clean & Jerks (50-60%)

(Scale)

Every 1:15 (10 sets)

6/5 Calorie Row (Or Ski)

5 Dumbbell Power Clean & Jerks (light)

Target time each set: 45-60 seconds

Time cap each set: 60 seconds

Accessory (Checkmark)

3-4 sets:

10 Landmine Press (each) @ Moderate weight – maintain control and quality

10 Landmine Twists @ Moderate weight – maintain control and quality

10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets

**Athletes can partner up and go 1:1 on sets
Landmine Press

Landmine Twist

Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.

Split Stance Landmine Bent Over Row

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 10 Open Book

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.
Quad Foam Rolling

Open Book

Fitness (Checkmark)

5 sets (new set every 4 mins)

12 Ring rows

12 Db Bench press

Max meters on Rower with remaining time