BLK LBL Fitness Club – FITNESS / PERFORMANCE

RepeatWorkout53 (2 Rounds for reps)

(RX’d)

12:00 AMRAP

10-15-20-25….

Calorie Air Bike

25-50-75-100-125ft…

Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35))

Women Calories: 8-12-16-20…

-Rest 3:00-

12:00 AMRAP

10-15-20-25….

Calorie Ski (Or Row)

25-50-75-100-125ft…

Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25))

Women Calories: 8-12-16-20…

– Repeat from May 28, 2024 –

(Scale)

AMRAP 12:00

4-8-12-16….

Calorie Air Bike

25-50-75-100-125ft…

Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2×26/15))

-Rest 3:00-

AMRAP 12:00

4-8-12-16….

Calorie Ski (Or Row)

25-50-75-100-125ft…

Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))

Womens Calories: 3-6-9-12…

Keep the yards the same (5-10-15..)

Every 5ft of Carry and Sled = 1 rep

Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)

Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)

BLFC Mini-Pump – Core (Checkmark)

3 rounds:

30 Seated Oblique Twists with Med Ball (L+R=1)

-rest 30 seconds-

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

-Rest 1 minute between rounds-
Seated Oblique Twists with Med Ball

Isolateral DB Farmers Carry

Fitness – Endurance (Time)

1k row

30/24 cal Air Bike (or 400m Run)

25 burpees

30/24 cal Air Bike (or 400m Run)

1K row