FITNESS / PERFORMANCE – Thu, Oct 2

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Split Jerk (Weightlifting Variable Reps & Sets)

Split Jerk (5×2 @ 65-70%)

Focus: Foot position, posture, bar speed

Mount Mitchell (2 Rounds for reps)

(RX’d)

8 Rounds

30 seconds Max Burpees

-rest 30 seconds-

30 seconds Max Meter Row

-rest 30 seconds-

(Scale)

8 Rounds

30 seconds Up Downs

-rest 30 seconds-

30 seconds Max Meter Row

-rest 30 seconds-

Target number of reps:

Burpees: 65+ Burpees

Meters: 1000/800+ Meters

Minimum number of reps before scaling: No minimum, just move!

Fitness – Endurance (Time)

100yd Sled Push (5-/3+25lb plate)

75 air squats

50 burpees

25 box jumps (30/24)

100yd Sled Push (5/3+25lb plate)

October Step Up Challenge (AMRAP – Reps)

Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Log the number of step-ups you completed TODAY below. Then, on Saturday, note if you hit your weekly target of 100 step-ups accumulated throughout the week.