BLK LBL Fitness Club – FITNESS / PERFORMANCE
Repeat Workout 52 (3 Rounds for reps)
(RX’d)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×50/35)
(Scale)
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps Dumbbell Push Press
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps elevated Bar Push Ups
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (light)
Target number of reps each set:
Set 1: 20+ Reps
Set 2: 30+ Reps
Set 3: 30+ Reps
Minimum number of reps before scaling:
Set 1: 15 Reps
Set 2: 20 Reps
Set 3: 20 Reps
Repeat from April 19, 2024
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Posterior Hip 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.
Calf Foam Rolling
Posterior Shoulder Smash
Posterior Hip Stretch
Fitness (AMRAP – Rounds and Reps)
8:00 Amrap
10 Dumbbell front squats
10/8 Cal on Assault bike
10 Bar push ups
Rest 2 mins
8:00 Amrap
10 Pizza flips
10/8 Cal on Assault bike
10 Dumbbell press
BLFC Mini-Pump Session (Checkmark)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Incline Bench Press
Resistance Band Chest Fly High to Low
Inverted Skull Crusher