BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (4 Rounds for reps)

2 Sets

6:00 AMRAP

20/15 Calorie Ski

10 DB Thrusters (2 DB’s at moderate weight)

Rest 2:00

6:00 AMRAP

20/15 Calorie Row

20 V-ups

-Rest 2:00

PERFORMANCE

Snatch

EMOM X 10:00

Minute 1 and 2: 5 Power (OR Squat Snatches)

Minute 3 and 4: 4 Power (OR Squat Snatches)

Minute 5 and 6: 3 Power (OR Squat Snatches)

Minute 7 and 8: 2 Power (OR Squat Snatches)

Minute 9 and 10: 1 Power (OR Squat Snatches)

*Touch and Go

* Increase in weight each minute

*Score last set

Metcon (Time)

2 Rounds

40/32 Calorie Echo Bike

40 Wall Balls (20/14)

30 GHD Sit Ups (Or 30 V-Ups)

20 Chest to Bar Pull Ups
TARGET SCORE

Target time: 16-18 minutes

Time cap: 22 minutes