BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Calorie Bike

Minute 2: Hand Release Push Ups

Minute 3: V-Ups

Minute 4: Single Unders (OR Dobule Unders)

Minute 5: Air Squats

*Score is total reps.

PERFORMANCE

Metcon (Weight)

10:00 EMOM

Build to a heavy complex

1 Clean Deadlift + 1 Squat Clean + 1 Front Squat

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles