BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (6 Rounds for reps)
30:00 EMOM
Minute 1 & 2: 500/400m Row
Minute 3: Max Air Squats
Minute 4: Max V-Ups
Minute 5: Rest
*Score is total air squats and v-ups each round.
PERFORMANCE
Back Squat
Set 1: 3 @ 70% or 7/10 RPE
Set 2: 3 @ 80% or 8/10 RPE
Set 3: 3+ @ 90% or 9/10 RPE
Set 4: Max Reps at 70% or 7/10 RPE
*Score reps and weight for set 3.
*In notes enter max reps at 70%
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
12/10 Calorie Bike
9 Box Jumps (24/20)
6 Power Snatch (115/75)
RX+ Power Snatch 135/95
TARGET SCORE:
Target rounds: 6+