BLK LBL Fitness Club – FITNESS / PERFORMANCE

Jerk Dip + Pause Jerk (Weightlifting Variable Reps & Sets)

Warm Up: Split Jerk Footwork Drill (3×5 each side)

-into-

Strength: Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%)

Focus: Stability, timing, and crisp foot transition

All Crossed Up (Time)

(RX’d)

15 Wall Walks

15 Dumbbell Shoulder to Overhead (50/35)

30 Crossover Single Unders

30 Toes to Bar

30 Crossover Single Unders

15 Dumbbell Shoulder to Overhead (50/35)

30 Crossover Single Unders

30 Toes to Bar

30 Crossover Single Unders

15 Dumbbell Shoulder to Overhead (50/35)

(Scale)

10 Inchworms

10 Dumbbell Shoulder to Overhead (light)

30 Single Unders

30 Hanging Knee Raises

30 Single Unders

10 Dumbbell Shoulder to Overhead (light)

30 Single Unders

30 Hanging Knee Raises

30 Single Unders

10 Dumbbell Shoulder to Overhead (light)

Target time: 9:00-11:00

Time cap: 15:00

Fitness – Endurance (Time)

For Time:

240/200 cal Air Bike

-Every 5:00 (including 0:00)

20/16 Cal Row

10 Burpees over rower

10 Sit Ups

BLFC WEEKLY KOH CHALLENGE #1 (AMRAP – Reps)

Today’s KOH is: 2 minute Max Jump Rope

RX: Double-unders

SCALE: Single Unders