BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Scaramanga (Time)

(RX’d)

5 Rounds

15 Burpee to Ring OR Burpee to Bar (6in above reach)

15 Toes to Ring OR Toes to Bar

(Scale)

5 Rounds

10 Up Down to Bar

15 Hanging Knee Raises

Target TIme: 10:00-12:00

Time Cap: 14:00

Workout Option 2

Recovery Bike (Distance)

Recovery Machine Workout

3x (1 Min at RPE8, 1 Min at RPE1-2)

-Rest 2 Min-

3x (1 Min at RPE8, 1 Min at RPE1-2)

-Rest 2 Min-

3x (1 Min at RPE8, 1 Min at RPE1-2)

-Rest 2 Min-

3x (1 Min at RPE8, 1 Min at RPE1-2)

BLFC Racing (Time)

Warm-up:

AMRAP8

10 Cal Ski or Row (alternate rounds)

10 Alternating Lunges

5 Inchworms + Push-Up

10 Band Pull-Aparts

15 second Hang from Pull-up Bar

5 Broad Jumps

Accessory: Sandbag Lunge Prep + Grip/Core Work


Every 2:30 x 4 sets:

20m Sandbag Front Rack Walking Lunges

10 Sandbag Cleans

20-sec Heavy Sandbag Hold or Bear Hug Carry (static or walking)


Pre-Workout:

10 cal Ski or Row

10m Burpee Broad Jumps

Workout:

Buy In: 1000m Ski

Then 4 rounds of:

20m Sandbag Lunges

20m Burpee Broad Jumps

Buy out: 1000m Row