BLK LBL Fitness Club – FITNESS / PERFORMANCE

Repeat Workout #51 (Time)

Oldsmobile

(RX’d)

Teams of 2

150/120 Calorie Air Bike

10x100ft Farmer Carry (70s/50s) (5 each 1:1)

100/75 Calorie Air Bike

50 Power Snatches (135/95)

50/40 Calorie Air Bike

30 Muscle Ups or 50 Burpee Pull Ups

– Split reps as needed –

– Repeat from May 6th, 2023

(Scale)

Teams of 2

100/75 Calorie Air Bike

10x100ft Farmer Carry (light)

60/50 Calorie Air Bike

50 Alternating Dumbbell Snatch (light)

30/25 Calorie Air Bike

30 Burpee Jumping Pull Up

Target time: 30:00

Time cap: 40:00

BLFC Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Rear Foot Elevated DB Split Squat @ moderate weight

-rest 30 seconds-

10 Single Leg DB Hip Thrust @ moderate weight

-rest 30 seconds-

15 Kettlebell Side Bend (each side)

-Rest 2 minutes between 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
Weighted Hip Thrusts

Rear Foot Elevated DB Split Squat

Single Leg DB Hip Thrust

Kettlebell Side Bend