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26
May

SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

10 Kettlebell Swings

100ft Single Arm Kettlebell Farmer Carry (50ft R / 50 ft L)

1:00 Meter Row

20 Box Step Ups

20 AbMat Sit Ups

1:00 Calorie Bike

:30 Plank (Right)

:30 Plank (Left)

:30 Plank

PERFORMANCE

Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

25
May

WEIGHTLIFTING – Sat, May 25

BLK LBL Fitness Club – WEIGHTLIFTING

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

3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE

3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE

3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE

Off the Blocks Clean Pull + Clean + Split Jerk

2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE

2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE

2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE

2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE

Off the Blocks Clean + Jerk

1 Off the Blocks Clean + 1 Split Jerk @ 8/10 RPE

1 Off the Blocks Clean + 1 Split Jerk @ 8/10 RPE

1 Off the Blocks Clean + 1 Split Jerk @ 8.5/10 RPE

1 Off the Blocks Clean + 1 Split Jerk @ 8.5/10 RPE

Clean Deadlift

3 Clean Deadlift @ 9/10 RPE

3 Clean Deadlift @ 9/10 RPE

3 Clean Deadlift @ 9.5/10 RPE

3 Clean Deadlift @ 9.5/10 RPE

25
May

SATURDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

20 Rounds (You Go, I Go)

3 Power Snatches (95/65)

6 Burpee Over Bar

9/7 Calorie Bike

*200m partner run after every 5 rounds.
Time Cap: 35:00

20
May

MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

10:00 EMOM

Minute 1: 200m Run

Minute 2: 10 – 20 Jumping Air Squats

-Into-

10:00 EMOM

Minute 1: 250/200m Row

Minute 2: 10 – 20 KB Swings

-Into-

10:00 EMOM

Minute 1: 200m Run

Minute 2: 10 – 20 Hand Release Push Ups

PERFORMANCE

MURPH PREP “WEEK 5” (5 Rounds for time)

5 sets (1 set every 6 minutes)

200m Run

-Into-

3 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

-Into-

200m Run

*Wear a 20/14# vest.
TARGET SCORE

Target time: Sub 5:00

Time cap: 5:30

18
May

SATURDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

120 Calories Echo Bike

100 Alternating DB Snatch (50/35)

80 Toes-To-Bar

60 Barbell Hang Power Cleans (115/75)

40 Burpees Box Jump Overs (24/20″)

20 Barbell Front Squats (115/75)

immediately into;

60 Calories Echo Bike

50 Alternating DB Snatch (50/35)

40 Toes-To-Bar

30 Barbell Hang Power Cleans (115/75)

20 Burpees Box Jump Over (24/20″)

10 Barbell Front Squats (115/75)

– Split the work as you want

– Partners of 2. Only 1 person works at a time
Time Cap: 35:00