BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

2 Sets

Tabata 1 :(:20 ON / :10 OFF)

Single Arm KB Thruster

*Switch arms every 20 seconds

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

KB Goblet Step Back Lunge

– Rest 1:00

Tabata 3:(:20 ON / :10 OFF)

Calorie Bike

– Rest 1:00

Score is total reps completed.

PERFORMANCE

Back Squat

Build to a 1RM in 15 minutes.

3 Back Squat @ 6.5/10 RPE

2 Back Squat @ 7/10 RPE

1 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

1 Back Squat @ 9/10 RPE

1 Back Squat @ 9.5/10 RPE

1 Back Squat @ 10/10 RPE

Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10-12-14…..

Dumbbell Front Squats (2×50/2×35)

Pull Ups
TARGET SCORE

Target reps: 144+ (Round of 16)