BLK LBL Fitness Club – FITNESS / PERFORMANCE

Tall Jerk (Weightlifting Variable Reps & Sets)

Tall Split Jerks (3×3)

Jerk Balance (3×3 @ bar/light weight)

-Focus: speed and foot replacement

Jerk Balance (Weightlifting Variable Reps & Sets)

Jerk Balance 3×3

3×3 Jerk Balance (Light, skill work)
3 sets:

3 Jerk Balance

Sergeant Peanut Butter (Calories)

(RX’d)

Teams of 3

15:00 AMRAP

50ft Sled Push (3×45/2×45) (Or 10 Dumbbell Box Step Ups (50s/35s; 20in))

15 Dumbbell Bench (50s/35s)

Max Calorie Row until next partner reaches rower

* At “Go”, Partner1 completes the sled push and the bench press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the sled push + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 minutes. Score is total calories on the row.

(Once Partner1 gets to the Rower, the Rower remains occupied between teammates for the entirety of workout)

Scale)

Teams of 3

15:00 AMRAP

50ft Sled Push (1×45/1×25) (Or 10 Dumbbell Box Step Ups (light))

10 Dumbbell Bench (light)

Max Calorie Row until next partner reaches rower

Target number of Calories: 300/240+ Calories

Minimum number of Calories before scaling: No minimum

Fitness (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

15 Alt Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs (20”)

15 Single Dumbbell Front Squats (can alt.)

15 V-Ups