BLK LBL Fitness Club – FITNESS / PERFORMANCE

The Ranch (Weight)

(RX’d)

Every 2:00 (16:00)

12/10 Calorie Bike

6 Hang Power Cleans + 4 Push Jerks (50-60%)

(Scale)

Every 2:00 (16:00)

6/5 Calorie Bike

6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light)

Target time each set: 1:10 -1:30

Time cap each set: 1:30

Shock Method (Press) (3 Rounds for weight)

“Shock Method”

3 sets:

6 Bench Press (Heavy)

12 Push-ups

25 Bench Dumbbell Fly (light)

-Rest 2:00 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.

Fitness (Time)

For Time

200m Row

25 Alternating DB Hang Clean & Jerks

400m Row

40 Yd. Single Arm DB Overhead Carry (20yd. r/ 20 yd. l)

600m Row

15 DB Box Step Ups

800m Row

10 DB Bench Press

1000m Row

5 DB Squats