BLK LBL Fitness Club – FITNESS / PERFORMANCE
American IV (AMRAP – Rounds and Reps)
(RX’d)
30:00 AMRAP
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower
(Scaled)
30:00 AMRAP
500m Row
20 Sit Ups
10 Up Downs
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
Sandbag 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
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
10x 5 Second Cobra
1 Minute Forearm Smash
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.
Bootstrappers
Cobra
Forearm Smash
Fitness – Endurance (Distance)
Row “Max Power” Workouts
10 controlled strokes (pulls) at 98%,
15 strokes (pulls) at 100%,
18 controlled strokes (pulls) at 98%,
20 strokes (pulls) at 100%,
18 controlled strokes (pulls) at 98%,
15 strokes (pulls) at 100%,
10 controlled strokes (pulls) at 98%
Full recovery b/t reps”
Strict Pull ups (Checkmark)
6 sets of 5 reps @ 75% of 1RM
*Rest 1:00-1:30 b/t sets