BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Bike

Minute 2: KB Goblet Squats

Minute 3: Russian KB Swings

Minute 4: KB AbMat Sit Ups

Minute 5: Rest

Score is total reps.

PERFORMANCE

Back Squat

4 Back Squats @ 8/10 RPE

4 Back Squats @ 8/10 RPE

4 Back Squats @ 8/10 RPE

4 Back Squats @ 8.5/10 RPE

4 Back Squats @ 8.5/10 RPE

Metcon (2 Rounds for time)

2 sets:

12/10 Calorie Ski (OR Row)

8 Dumbbell Front Squats (2×50/35)

12/10 Calorie Ski (OR Row)

6 Dumbbell Push Press (2×50/35)

12/10 Calorie Ski (OR Row)

4 Dumbbell Thrusters (2×50/35)

12/10 Calorie Ski (OR Row)

2 Dumbbell Squat Clean Thrusters (2×50/35)

-rest until minute 8 before starting the next set-
TARGET SCORE

Target time: Sub 5:00

Time cap: 6:00