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