BLK LBL Fitness Club – FITNESS / PERFORMANCE

Split Jerk (Weightlifting Variable Reps & Sets)

Skill Focus (Split Jerk):

– Split Jerk w/ Pause in Dip & Catch (4×2 @ 50-60%)

– Tall Split Jerk Drill (3 sets of 3 reps)

– Focus: Emphasize footwork precision and upright torso

Tall Jerk (Weightlifting Variable Reps & Sets)

3 sets

3 Tall Split Jerk

9/11 (Calories)

(RX’d)

20:01 AMRAP

Teams of 2

Max Calorie Air Bike (shared)

Every 3:00 (including 0:00)

11 Synchro Burpees

This workout was written in tribute to all who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

(Scale)

20:01 AMRAP

Teams of 2

Max Calorie Air Bike

Every 3:00 (including 0:00)

9 Synchro Up Downs

Target number of Calories: 250/200+ Calories

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

Fitness – Endurance (Time)

For time:

1-20 cal Row

20-1 cal Bike

+1 cal run each round

-1 cal AB each round

The rounds will look as follows:

Round 1

1 cal Row

20 cal Ski

Round 2

2 cal Row

19 cal Ski…

The final round (20)

20 cal Row

1 cal Ski