BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

3-6-9-12-15-18-21…

V-Ups

Slam Balls

KB Push Press

*30 Single Unders (OR Double Unders) after each set.

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

1 Rope Climb

5 Handstand Push Ups

Rest 2:00

12:00 AMRAP

10 DB Push Press (2×50/2×35)

:30 Plank

10 Feet Elevated Ring Rows

RX + Strict HSPU
TARGET SCORE

Workout #1 target rounds: 6+

Workout #2 target rounds: 4+

ACCESSORY (Checkmark)

3 Sets

10 Alternating DB Curls (Moderate/Heavy)

10 Banded Tricep Extensions

Rest 1:00 between sets