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2
Dec
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SATURDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Time)

In Teams of 2:

COMPLETE 1,000 REPS FOR TIME:

Rowing Calories

Wall Balls (20/14lbs.)

Toes-To-Bar

Push Jerks (115/75lbs.)

*After you finish your 100 rep minimums, at anytime, you may run 400m for 35 reps!

As many times as you like…
Rules of this workout:

1.) You can break it up into ANY rep scheme you like.

2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though

3.) ONLY 1 athlete can work at a time.

Time CAP: 40min.

2
Dec
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WEIGHTLIFTING – Sat, Dec 2

BLK LBL Fitness Club – WEIGHTLIFTING

Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk

2 Muscle Clean + 2 Jerk Dips + 2 Jerk Balance + 2 Pause Split Jerks @ 5/10 RPE

2 Muscle Clean + 2 Jerk Dips + 2 Jerk Balance + 2 Pause Split Jerks @ 5/10 RPE

2 Muscle Clean + 2 Jerk Dips + 2 Jerk Balance + 2 Pause Split Jerks @ 5/10 RPE

2 Muscle Clean + 2 Jerk Dips + 2 Jerk Balance + 2 Pause Split Jerks @ 5/10 RPE

Clean Pull + Clean High Pull + Clean + Split Jerk

1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 5/10 RPE

1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 5.5/10 RPE

1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE

Clean + Jerk

2 Cleans + 2 Jerks @ 6.5/10 RPE

2 Cleans + 2 Jerks @ 7/10 RPE

2 Cleans + 2 Jerks @ 7.5/10 RPE

2 Cleans + 2 Jerks @ 7.5/10 RPE

29
Nov
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WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

200m Run

10 Hand Release Push Ups

10 V-Ups

200m Double KB Farmer Carry

10 Slam Ball Squats

10 Slam Ball

PERFORMANCE

Bench Press

3 Bench Press @ 6.5/10 RPE

2 Bench Press @ 7/10 RPE

1 Bench Press @ 7.5/10 RPE

1 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 9.5/10 RPE

1 Bench Press @ 10/10 RPE

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

12 T2B (OR 12 V-Ups)

4 Wall Walks
TARGET SCORE

Target rounds: 4+

1 2 3 … 375