BLK LBL Fitness Club – FITNESS / PERFORMANCE
Back Squat (Weightlifting Variable Reps & Sets)
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)
Post (Checkmark)
3 sets:
8 Tempo Ring Rows (3-second negative)
Steel Pressure (2 Rounds for time)
(RX’d)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)
(Scale)
15-12-9
Wall Balls (light)
Box Step ups (20)
Russian Kettlebell Swings (light)
-Rest 2:00-
9-12-15
Kettlebell Swings (light)
Box Step Ups (20)
Wall Balls (light)
Target time each set: 4:00-6:00
Time cap each set: 8:00
Fitness (AMRAP – Reps)
3:00 AMRAP
15/12 Cal Row
Max Box Jumps
2:30 AMRAP
15/12 Cal Row
Max Burpee Box Step Up
2:00 AMRAP
15/12 Cal Row
Max Burpee Box Get Overs
——-Rest 2:30——–
2:00 AMRAP
15/12 Cal Row
Max Burpee Box Get Overs
2:30 AMRAP
15/12 Calorie Row
Max Burpee Box Step Ups
3:00 AMRAP
15/12 Cal Row
Max Box Jumps
Skip into September Challenge (AMRAP – Reps)
Wednesdays we work on jump rope skills under fatigue. For today…
Accumulate as many jump rope reps at your level as you can in 3 minutes. Every time you miss, stop and perform 5 burpees.
Level 1: single-unders
Level 2: double-unders
Level 3: crossover single-unders
Level 4: crossover double-unders
.
Challenge Details: We will program a short jump rope piece three days per week (Monday/Wednesday/Friday). You must complete each of them on the day they are programmed. This can be done before/after class or from home. All skill levels will be accommodated. We hope to see your skills improve!
Challenge dates: September 1st – September 29th