BLK LBL Fitness Club – FITNESS / PERFORMANCE

Pause Split Jerk (Weightlifting Variable Reps & Sets)

Pause Split Jerk (4×2 @ 65-70%)

– Focus: Positioning and footwork in the split

– Post: 3 sets of 8 Single Arm Dumbbell Row (each)

Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets)

3 sets

8 Single Arm Dumbbell Row (each side)

Overhaul (Time)

(RX’d)

15-12-9-6-3

Power Clean (135/95)

15 GHDs (or V-Ups)

15/12 Calorie Row

(Scale)

15-12-9-6-3

Dumbbell Power Clean (light)

10 Sit Ups

10/8 Calorie Row

Target time: 12:00-14:00

Time cap: 17:00

Fitness (AMRAP – Rounds and Reps)

35 min Amrap

Team of 2

150 Jump rope/Plate hops

18 Kettlebell swings

9 Synchro burpee to plate

*P-1 and P-2 will split the jump rope and Kbell swings.The Burpees are synchro .

Skip into September Challenge (Time)

Fridays are time-based.

For time: 100 jump rope reps at your level

Time cap: 3 minutes

* If you are capped, note the total number of reps you achieved

Level 1: single-unders

Level 2: double-unders

Level 3: crossover single-unders

Level 4: crossover double-unders

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Challenge Details: We will program a short jump rope piece three days per week (Monday/Wednesday/Friday). You must complete each of them on the day they are programmed. This can be done before/after class or from home. All skill levels will be accommodated. We hope to see your skills improve!

Challenge dates: September 1st – September 29th