BLK LBL Fitness Club – FITNESS / PERFORMANCE

Moose (Time)

(RX’d)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders

(Scale)

7 rounds

7 Dumbbell Push Press (light)

7 Up Downs

30 Single Unders

Target time: 8:00-10:00

Time cap: 13:00

Accessory (Checkmark)

3-4 sets:

10 Landmine Press (each) @ Moderate weight – maintain control and quality

10 Landmine Twists @ Moderate weight – maintain control and quality

10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets

**Athletes can partner up and go 1:1 on sets
Landmine Press

Landmine Twist

Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.

Split Stance Landmine Bent Over Row

Fitness – Endurance (Time)

10 Rounds:

200/160m row

15 kettlebell swings (1.5/1)

10 goblet squats

5 burpee over the rower

BLFC DAILY CHALLENGE (BIKE CALS) (Calories)

Today’s AMRAP is: 2 minute Air Bike for max calories. Rollover calories count (meaning don’t log your score until the monitor stops).