BLK LBL Fitness Club – FITNESS / PERFORMANCE

Impala (AMRAP – Rounds and Reps)

(RX’d)

12:00 AMRAP

4-8-12-16-20. . .

Single Dumbbell Box Step Ups (50/35) (24/20)

10 GHDs (Or Stick Sit Ups)

(Scale)

12:00 AMRAP

4-8-12-16-20. . .

Box Step Ups (unweighted) (20/16)

10 Sit Ups

Target Round: Through the round of 20 step ups

Minimum Round before scaling: Into the round of 16 step ups

Mobility (No Measure)

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

1 Minute Couch Stretch

4x 5 Quad Foam Rolling (each leg)

1 Minute Dorsiflexion Matrix

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.
Couch Stretch

Quad Foam Rolling

Dorsiflexion Matrix

Gymnastics: Skill Review (Checkmark)

For the last week of the Open, we’re adding this as a Coach’s Choice skill review. Coach will pick 1 or 2 gymnastics skills that BLFC athletes most need/want to work on.

Example:

Take 15 minutes to help athletes practice double-unders or crossover singles. We have crossover singles coming up in a workout soon and today would be a great day to practice.

Level 1: single-unders

Level 2: double-unders

Level 3: crossover singles

Level 4: crossover doubles

After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.

Fitness (AMRAP – Reps)

3 sets

8:00 Amrap

12/10 Cal on Assault biIke

12 Dumb\bell Box step ups

Rest 2:00

Pacing should be consistent through the metcon. You will start with calories on the bike then go to dbell box step ups. You may hold the dbell any way you want. After 8 mins you will rest 2 mins then repeat. Goal 2:30-3:00 per round.