BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run (OR 400m Row)

10 Alternating DB Snatches

10 DB Goblet Step Back Lunges

Rest 2:00 after every 2 rounds.

PERFORMANCE

Back Squat

5 Back Squats @ 5.5/10 RPE

5 Back Squats @ 6.5/10 RPE

5 Back Squats @ 7/10 RPE

5 Back Squats @ 7.5/10 RPE

5 Back Squats @ 8/10 RPE

*Perform 10/8 calorie bike sprint after each set

*Rest :60 – :90 between sets.

Metcon (2 Rounds for time)

3 rounds

8 Burpee Box Jump Overs (30/24)

8 Power Snatches (115/80)

-at 8:00-

2 rounds

16 Burpee Box Jump Overs (24/20)

16 Power Snatches (75/55)
TARGET SCORE

Target Time workout 1: sub 4 minutes

Target Time workout 2: sub 4 minutes

Time Cap workout 1: 6 minutes

Time Cap workout 2: 6 minutes