BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

Deadlift: Build to a 1RM in 5-6 working sets

(15 minutes to complete)

** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:

3-4 sets of 3 reps @ 80-85%

Dumbbell Z Press

Seated Double Dumbbell Z Press
After the heavy deadlift is complete, perform:

3 sets of 6–8 Dumbbell Z-Press

Atlas (Time)

(RX’d)

9-15-21

Thrusters (95/65)

3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups)

-into-

100ft Overhead Walking Lunge (95/65)

(Scale)

9-15-21

Dumbbell Thrusters (light)

3 Zombie Rope Climbs after each set

-into-

100ft Single Dumbbell Walking Lunge (light)

Target time: 7:00-9:00

Time cap: 12:00

Fitness (AMRAP – Rounds and Reps)

10 min AMRAP

6-12-18-24-30….

Wall Balls

3-6-9-12-15…

Ring Rows

*Rest 2:00 mins

10 min AMRAP

20 Abmat sit ups

10/7 Calorie Ski

BLFC WEEKLY KOH CHALLENGE #2 (AMRAP – Reps)

Today’s KOH is: 2 minute Max Alternating Dumbbell Snatches

– RX: 50/35 DB (KG: 22.5/15)

– Scale: 35/25 DB (KG: 15/10)