BLK LBL Fitness Club – FITNESS / PERFORMANCE

Casper the Ghost (AMRAP – Rounds and Reps)

(RX’d)

AMRAP 25:00

20 Lateral Box Step Ups (20)

15 Ring Rows

20 Alternating V-Ups

15/12 Calorie Air Bike

Target Rounds: 7+ Rounds

Minimum Number of Rounds before Scaling: 5 rounds

Option 2

Recovery Workout (Checkmark)

Recovery Workout

45-60 Minute AMRAP (Zone 2 Pace)

3000m Bike Erg (or 1200m Run or 90/72 calorie Air Bike)

100ft Dual Kettlebell Overhead Carry (2×53/2×35)

30 GHD Russian Twists (per side)

* Sub Russian Twists from the ground, as needed.

(KG conv: 24/16 KBs)

Option 3

BLFC Racing – HYROX (5 Rounds for reps)

Warm-up:

2 rounds:

200m easy jog

10 air squats

5 inchworms

10 alternating lunges

– Then –

5/side World’s Greatest Stretch

30 seconcds per side: Pigeon Stretch

– Then –

2 rounds at increasing intensity:

150m run

150m ski

5 burpee broad jumps

10 sandbag lunges (build to workout weight)

Workout:

5 sets

6:00 AMRAP

500m Run

500m Ski

15m Burpee Broad Jumps

Max Sandbag Lunges in remaining time

-rest 2:00 between sets-