BLK LBL Fitness Club – FITNESS / PERFORMANCE

Hammerheads (7 Rounds for time)

(RX’d)

Every 2:00 (14:00)

200/175m Row

3 Power Cleans + 3 Push Jerks (50-60%)

(Scale)

Every 2:00 (14:00)

150/125m Row

4 Dumbbell Cleans + 4 Push Dumbbell Push Press (light)

Target time each set: 1:10-1:20

Time cap each set: 1:30

Shock Method (Press) (3 Rounds for weight)

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 – Endurance (Time)

Air Bike Intervals

26 Cals Harder (85-90%)

14 Cals Hardest (90-95%)

23 Cals Moderate (75-80%)

20 Cals Hardest (90-95%)

23 Cals Harder (85-90%)

14 Cals Hardest (90-95%)

23 Cals Moderate (75-80%)

*Rest 1 Min Easy between reps.
Estimated Paces:

Assault Bike RPMs Pace

Hardest: 85-90 RPMs

Harder: 75-80 RPMs

Moderate: 60-65 RPMs

Easy: 50-60 RPMs