BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (3 Rounds for reps)

8:00 EMOM

Minute 1: 12/10 Calorie Bike

Minute 2: Max DB Front Squats

Rest 2:00

8:00 EMOM

Minute 1: 10 Burpee Over DB

Minute 2: Max DB Power Cleans

Rest 2:00

8:00 EMOM

Minute 1: 12/10 Calorie Bike

Minute 2: 10 Burpee Over DB

*Score is total reps

*Score each EMOM separately

PERFORMANCE

Squat Clean

2 Sets

5 Squat Cleans @ 115/75 OR 5.5/10 RPE

4 Squat Cleans @ 135/95 OR 6/10 RPE

3 Squat Cleans @ 155/105 OR 6.5/10 RPE

2 Squat Cleans @ 185/125 OR 7/10 RPE

1 Squat Cleans @ 205/ 145 OR 7.5/10 RPE

Rest 3:00 between sets

*Reps can be fast singles or touch and go.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

400m Run

10 Pistols (OR 20 Air Squats)

15 Burpee Box Jump Overs (24/20)

*100m = 1 rep
TARGET SCORE

Target rounds: 3+