BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

2 Rounds

250/200m Row

7 Hang DB Squat Cleans

14 Box Jumps

Rest 2:00 after every 2 rounds.

ACCESSORY (Checkmark)

3 Sets

10 Weighted Glute Bridge

5 Staggered Split Squats (Right)

5 Staggered Split Squats (Left)

Rest 1:00 – 2:00 after each set.

PERFORMANCE

Squat Clean

3 Squat Clean @ 6/10 RPE

2 Squat Clean @ 6.5/10 RPE

1 Squat Clean @ 7/10 RPE

1 Squat Clean @ 7.5/10 RPE

1 Squat Clean @ 7.5/10 RPE

*Perform all reps as singles.

F*CK AROUND FIND OUT (5 Rounds for reps)

5 Sets

1:30 AMRAP

18/13 Calorie Bike

Max Squat Cleans 95/65

Rest 1:30 between sets.

*Must finish the bike calories in under 1:00.

RX+ Option:

21/16 Calorie Bike

Max Squat Cleans 135/95