BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (2 Rounds for time)

50 Air Squats

20 Push Ups

35 Wall Balls (20/14) (10’/9’)

20 Push Ups

50 Air Squats

-rest 5 minutes-

30 Air Squats

10 Push Ups

30 Wall Balls (20/14) (10’/9’)

10 Push Ups

30 Air Squats
TARGET SCORE

Target Time set 1:8-10 minutes

Target Time set 2:5-6 minutes

Time Cap set 1 : 14 minutes

Time Cap set 2:9 minutes

PERFORMANCE

Metcon (2 Rounds for time)

75 Air Squats

25 Push Ups

50 Wall Balls (30/20) (10’/9’)

25 Push Ups

75 Air Squats

-rest 5 minutes-

45 Air Squats

15 Push Ups

45 Wall Balls (20/14) (10’/9’)

15 Push Ups

45 Air Squats
TARGET SCORE

Target Time set 1:8-10 minutes

Target Time set 2:5-6 minutes

Time Cap set 1 : 14 minutes

Time Cap set 2:9 minutes

Accessory (Checkmark)

3-4 Rounds

12 Bent Over Barbell Row – Underhand Grip (moderate weight)

12 Single Arm Lat Pulldown (moderate weight)

1 Barbell Curl 21’s (moderate weight)

-Rest 1-2 min b/t round-