BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

3 Rounds

1000m Row

800m Run

30 KB Goblet Squats
Time Cap: 30:00

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.
*Optional Accessory

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 (4 Rounds for time)

4 Sets

15 GHD (OR 25 AbMat Sit-Ups)

12/10 Calorie Bike

9 Front Squats (135/95)

Rest 1:1
TARGET SCORE

Target time: Sub 2:30

Time cap: 3:00