BLK LBL Fitness Club – FITNESS / PERFORMANCE

Flashover (Time)

(RX’d)

Teams of 2

100/80 Calorie Machine

-into-

3 Rounds (each/1:1)

10 Box Jump Overs (20)

100ft Farmer Carry (50s/35s)

10 Box Jump Overs (20)

-into-

100/80 Calorie Machine

-into-

3 Rounds (each/1:1)

10 Dumbbell Bench Press (50s/35s)

10 Pull Ups

10 Dumbbell Bench Press (50s/35s)

-into-

100/80 Calorie Machine

(Scale)

Teams of 2

50/40 Calorie Machine

-into-

3 Rounds (each/1:1)

8 Box Step Overs (20)

100ft Farmer Carry (light)

8 Box Step Overs (20)

-into-

50/40 Calorie Machine

-into-

3 Rounds (each/1:1)

10 Dumbbell Bench Press (light)

10 Ring Rows

10 Dumbbell Bench Press (light)

-into-

50/40 Calorie Machine

Target time: 26:00-28:00

Time cap: 35:00

BLFC Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

-rest 30 seconds-

10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-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.
Romanian Deadlifts

Hamstring Ring Curls

Calf Raises – add barbell to back