MONDAY

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+