BLK LBL Fitness Club – FITNESS / PERFORMANCE

Brooklyn Robins (Weight)

(RX’d)

Every 2:00 (12:00)

40 Double Unders

4 Squat Cleans + 4 Push Jerks (60-70%)

(Scale)

Every 2:00 (12:00)

40 Single Unders

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

Target time each set: :50-1:05

Time cap each set: 1:15

Shock Method (4 Rounds for weight)

“Shock Method”

3 sets:

6 Barbell Bent Over Row (Heavy)

12 Single Arm Dumbbell Row (Each/Moderate-Light)

25 Ring Rows

-Rest 2:00 between sets-

Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.

Fitness (Time)

Cardio pyramid

1. 200m run

2. 15 burpees

3. 250/200m row

4. 200/150m ski

5. 800/600m bike erg

Rest 1:00 between rounds

Rounds completed as:

1

1+2

1+2+3

1+2+3+4

1+2+3+4+5

2+3+4+5

3+4+5

4+5

5