BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

4×2 @ 70% (Focus on speed out of the hole)

Post: 3 sets of 10 DB Reverse Fly

Reverse Dumbbell Fly 3×10 (3 Rounds for weight)

3 sets

10 DB Reverse Fly

Game of Boyles (5 Rounds for time)

(RX’d)

Every 3:00 (5 sets)

8 Chest to Bar Pull-ups

12 Front Squats (115/80)

16 Kettlebell Swings (53/35)

(Scale)

Every 3:00 (5 sets)

8 Ring Rows

10 Dumbbell Front Squats (light)

12 Russian Kettlebell Swings (light)

Target time each set: 1:30-2:00

Time cap each set: 2:30

Fitness – Endurance (AMRAP – Rounds and Reps)

Accumulate max rounds in 30:00 min:

300m Row

12 Kettlebell swings

12 Ab Mat Sit Ups

12 Wallballs (20/14)

-Rest 1:00-

October Step-Up Challenge (Checkmark)

Week 2 (October 5 – October 11): accumulate 300 step-ups throughout the week

Did you successfully hit your weekly target of 300 step-ups accumulated throughout the week?

If you did, log a checkmark below!