30
Jun
FRIDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
2 Rounds
400m Run (OR 400m Row)
10 Alternating DB Snatches
10 DB Goblet Step Back Lunges
Rest 2:00 after every 2 rounds.
PERFORMANCE
Back Squat
5 Back Squats @ 5.5/10 RPE
5 Back Squats @ 6.5/10 RPE
5 Back Squats @ 7/10 RPE
5 Back Squats @ 7.5/10 RPE
5 Back Squats @ 8/10 RPE
*Perform 10/8 calorie bike sprint after each set
*Rest :60 – :90 between sets.
Metcon (2 Rounds for time)
3 rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (115/80)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (75/55)
TARGET SCORE
Target Time workout 1: sub 4 minutes
Target Time workout 2: sub 4 minutes
Time Cap workout 1: 6 minutes
Time Cap workout 2: 6 minutes