BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets

5:00 AMRAP

15/12 Calorie Bike

12 DB Front Squats

9 DB Hang Power Cleans

Rest 1:00 after each set

Weighted Hip Thrust

10 DB Hip Thrusts @ 7/10 RPE

10 DB Hip Thrusts @ 7/10 RPE

10 DB Hip Thrusts @ 8/10 RPE

10 DB Hip Thrusts @ 8/10 RPE

10 DB Hip Thrusts @ 8/10 RPE

Rest 2:00 between sets

PERFORMANCE

Back Squat

2 Back Squats @ 6/10 RPE

2 Back Squats @ 7/10 RPE

2 Back Squats @ 8/10 RPE

2 Back Squats @ 9/10 RPE

2 Back Squats @ 9+/10 RPE

Metcon (Time)

400m Run

30 Back Squats (95/65)

400m Run

20 Back Squats (135/95)

400m Run

10 Back Squats (185/125)

RX+

135/95

185/125

225/155
TARGET SCORE

Target time: Sub 12:00

Time cap: 18:00