BLK LBL Fitness Club – FITNESS / PERFORMANCE

Earnhardt (3 Rounds for time)

(RX’d)

3 Sets

3 Rounds

10 Power Cleans (115/85)

12 GHDs (or V-Ups)

–rest 3:00 between sets-

(Scale)

3 Sets

3 Rounds

8 Dumbbell Power Cleans (light)

12 Sit Ups

–rest 3:00 between sets-

Target time each set: 4:00-6:00

Time cap each set: 7:00

BLFC Mini-Pump – Upper Body Posterior (Checkmark)

3 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7

12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-
Double DB Prone Row

Inverted Skull Crusher

Fitness – Endurance (Time)

Teams of 2

4 rounds:

Partner1:10 burpee box jump overs (24/20)

Partner2: Handstand hold

-Switch-

Partner1: 20/16 cal row

Partner2: Hold plank

-Switch-

Partner1: 30 push ups

Partner2: Bar hang

-Switch-

BLFC DAILY KOH CHALLENGE (MAX SKI-ERG CALORIES) (Calories)

Today’s AMRAP is: 2 minute Max Ski

– Perform for max calories. Rollover calories count (meaning don’t log your score until the monitor stops).