BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

5:00 AMRAP

200m Run

12 KB Swings

12 AbMat Sit Ups

Rest 1:00 between sets.

*Start next round where you finished.

PERFORMANCE

Push Jerk

10 Push Jerks @ 5/10 RPE

8 Push Jerks @ 6/10 RPE

6 Push Jerks @ 7/10 RPE

4 Push Jerks @ 8/10 RPE

2 Push Jerks 9/10 RPE

Rest 1:00 – 2:00 between sets

*Reps are for speed.

Metcon (5 Rounds for reps)

5 Sets

1:30 AMRAP

12 Pull Ups

60 Double Unders

Max DB Shoulder to Overhead (2×50/2×35)

Rest 1:30 between sets.
TARGET SCORE

Target reps: 8+ per set