BLK LBL Fitness Club – FITNESS / PERFORMANCE Split Jerk (Weightlifting Variable Reps & Sets) Split Jerk (5×2 @ 65-70%) Focus: Foot position, posture, bar speed Mount Mitchell (2 Rounds for reps) (RX’d) 8 Rounds 30 seconds Max Burpees -rest 30 seconds- 30 seconds Max Meter Row -rest 30 seconds- (Scale) 8 Rounds 30 seconds Up Downs -rest 30 seconds- 30 seconds Max Meter Row -rest 30 seconds- Target number of reps: Burpees: 65+ Burpees Meters: 1000/800+ Meters Minimum number of reps before scaling: No minimum, just move! Fitness – Endurance (Time) 100yd Sled Push (5-/3+25lb plate) 75 air squats 50 burpees 25 box jumps (30/24) 100yd Sled Push (5/3+25lb plate) October Step Up Challenge (AMRAP – Reps) Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week Step-ups can be performed on a 20” box or on any safe object of about the same height...
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