BLK LBL Fitness Club – FITNESS / PERFORMANCE

RepeatWorkout55 (Time)

(RX’d)

Teams of 2

200m Partner Run

20 Synchro Wall Balls (20/14)

40 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

30 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

20 Handstand Push Ups

200m Partner Run

20 Synchro Wall Balls (20/14)

10 Handstand Push Ups

This is a repeat from September 30th, 2023

(Scale)

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

40 Dumbbell Push Press (light)

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

30 Dumbbell Push Press (light)

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

20 Dumbbell Push Press (light)

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

10 Dumbbell Push Press (light)

Target time: 17:00-19:00

Time cap: 24:00

BLFC Mini-Pump – Arms and Core (Checkmark)

4 rounds:

10 Ring Row – Feet Elevated @ moderate weight RPE 7

-rest 30 seconds-

10 Standing KB Crush Grip French Press @ moderate weight RPE 7

-rest 30 seconds-

:30 sec Side Plank (each side)

-rest 30 seconds-

10 Alt. V-Ups + V-Up

-rest 2 minutes b/t rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Ring Row – Feet Elevated

Standing KB Crush Grip French Press

Single Dumbbell Waiter Hold Curl