BLK LBL Fitness Club – FITNESS / PERFORMANCE

PERFORMANCE

Benchmark workout – Log your score

Skill Work: Pull-Up (No Measure)

Work on pull-up progression

Skill Work: Barbell Thruster (No Measure)

Work on barbell progression, specifically the “Thruster”. Work to a moderate weight.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
What is a good score for the “Fran” workout?

– Beginner: 7-9 minutes

– Intermediate: 6-7 minutes

– Advanced: 4-6 minutes

– Elite: <3 minutes

FITNESS

35:00 EMOM (No Measure)

Minute 1: Kettlebell Sumo Deadlift High Pulls

Minute 2: Push-Ups

Minute 3: Kettlebell Swings

Minute 4: Single Under Jump Rope

Minute 5: Plank Hold

* Repeat this cycle seven times to complete the 35-minute workout.

Optional: DUMBELL PUMP SESSION (No Measure)

3 ROUNDS ( 10 each side)

Single Arm Bent Over Row

Single Arm Tricep Extension

Single Arm Bicep Curl

Single Shoulder Press