BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

250/200m Row

10 DB Deadlifts

10 Box Jumps

Rest 2:00

6:00 AMRAP

200m Run

10 DB Hang Power Cleans

10 Single DB Box Step Ups

Rest 2:00

PERFORMANCE

Deadlift

Set 1: 5 @ 75% or 7.5/10 RPE

Set 2: 3 @ 85% or 8.5/10 RPE

Set 3: 1+ @ 95% or 9.5/10 RPE

Set 4: Max Reps at 75% or 7.5/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 75%

Metcon (3 Rounds for reps)

3 Sets

2:00 AMRAP

20/16 Calorie Bike

Max Power Cleans 185/125

Rest 1:1

RX+ 225/155
TARGET SCORE:

Target Reps: 5+