BLK LBL Fitness Club – FITNESS / PERFORMANCE

Erastus Corning (AMRAP – Rounds and Reps)

(RX’d)

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10…..

Burpee Box Jump Overs (20)

4x50ft Shuttle Runs after each set

(Scale)

15:00 AMRAP

1-2-3-4-5-6-7-8-9-10…..

Up Down + Box Step up (20)

2x50ft Shuttle Runs after each set

Target number of Rounds: 8+ Rounds

Minimum number of Rounds before scaling: 6 Rounds

Turkish Get Up

Turkish Get-Ups

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Fitness – Endurance (5 Rounds for distance)

5 Sets of ROW

– 300m at Hard Pace

– 75m at Easy Pace

– 125m Controlled Sprint

*Rest 3 Min between sets.
Estimated Paces:

*Row Paces per 500m

Sprint: 1:20-1:21/500m pace

Hard: 1:37/500m pace

Easy: 1:59-2:01/500m pace

Deficit Pushups (Checkmark)

5 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets