FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

10 KB Deadlift

15 Box Jump Overs

20/16 Calorie Bike

Rest 2:00 after every 3 rounds

PERFORMANCE

Deadlift

3 Deadlift @ 6/10 RPE

2 Deadlift @ 7/10 RPE

1 Deadlift @ 8/10 RPE

3 Deadlift @ 7/10 RPE

2 Deadlift @ 8/10 RPE

1 Deadlift @ 9/10 RPE

1 Deadlift @ 9+/10 RPE

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

3 Squat Cleans (135/95)

1 Wall Walks

3 Squat Cleans (135/95)

2 Wall Walks

3 Squat Cleans (135/95)

3 Wall Walks

6 Squat Cleans (135/95)

4 Wall Walks

6 Squat Cleans (135/95)

5 Wall Walks

6 Squat Cleans (135/95)

6 Wall Walks

9 Squat Cleans (135/95)

7 Wall Walks

RX+ (155/105)
TARGET SCORE

Target reps: 48+ (Through the 6 Wall Walks)