BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Russian Kettlebell Swings (Moderate)

Minute 2: Alternating Kettlebell Step Back Lunge (Moderate)

Minute 3: Calorie Bike

Minute 4: Kettlebell Gorilla Row (Moderate/Heavy)

Minute 5: Rest

Score is total reps completed.

PERFORMANCE

Hang Squat Clean + Power Clean + Squat Clean

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 6/10 RPE

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 6.5/10 RPE

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE

1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE

Metcon (AMRAP – Reps)

15:00 AMRAP

5-10-15-20-25….

Hang Power Cleans (95/65)

Box Jumps (24/20)

Calorie Row
TARGET SCORE

Target reps: 225+ (Total reps) (Complete the round of 25)