BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

200m Run

20 Box Jump Overs

Rest 2:00

8:00 AMRAP

10 Kettlebell Deadlifts

100m Kettlebell Farmer

Rest 2:00

8:00 AMRAP

200m Run

20 Box Jump Overs

10 Kettlebell Deadlifts

100m Kettlebell Farmer Carry

PERFORMANCE

Power Snatch

10:00 EMOM

Minute 1: 1 Rep @ 65%

Minute 2: 1 Rep @ 68%

Minute 3: 1 Rep @ 70%

Minute 4: 1 Rep @ 73%

Minute 5: 1 Rep @ 75%

Minute 6: 1 Rep @ 78%

Minute 7: 1 Rep @ 80%

Minute 8: 1 Rep @ 83%

Minute 9: 1 Rep @ 85%

Minute 10: 1 Rep @ 85+%

*RPE can be used instead of percentages.

Metcon (AMRAP – Reps)

5 Sets:

2:00 AMRAP

100 Double Unders (OR 175 Single Unders)

In the remaining time perform Max Wall Balls (20/14)

Rest 2:00 between each set.
TARGET SCORE

Target reps: 20+