MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

12/10 Calorie Bike

12 Wall Balls

12 Russian KB Swings

Rest 2:00 after every 3 rounds.

PERFORMANCE

Back Squat (
)

Set 1: 5 @ 75% or 7.5/10 RPE

Set 2: 3 @ 85% or 8.5/10 RPE

Set 3: 1+ @ 95% or 9.5/10 RPE

Set 4: Max Reps at 75% or 7.5/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 75%

Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10-12-14….

Hang DB Squat Cleans (2×50/2×35)

Box Jumps (24/20)
TARGET SCORE:

Target reps: 112+ Reps (Completing the round of 14)