BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

100/80 Calorie Bike

25 Kettlebell Goblet Squats

25 Box Jump Overs

80/64 Calorie Bike

20 Kettlebell Goblet Squats

20 Box Jump Overs

60/48 Calorie Bike

15 Kettlebell Goblet Squats

15 Box Jump Overs

40/32 Calorie Bike

10 Kettlebell Goblet Squats

10 Box Jump Overs

20/15 Calorie Bike

5 Kettlebell Goblet Squats

5 Box Jump Overs
Time cap: 30:00

PERFORMANCE

Back Squat

20 Back Squat @ 5/10 RPE

Rest 2:00

10:00 EMOM

Minute 1: 1 Back Squat @ 5.5/10 RPE

Minute 2: 1 Back Squat @ 6/10 RPE

Minute 3: 1 Back Squat @ 6.5/10 RPE

Minute 4: 1 Back Squat @ 7/10 RPE

Minute 5: 1 Back Squat @ 7.5/10 RPE

Minute 6: 1 Back Squat @ 8/10 RPE

Minute 7: 1 Back Squat @ 8.5/10 RPE

Minute 8: 1 Back Squat @ 9/10 RPE

Minute 9: 1 Back Squat @ 9.5/10 RPE

Minute 10: 1 Back Squat @ 10/10 RPE

Metcon (Time)

40 Wall Balls (20/14)

20 Line Facing Burpees

30 Wall Balls (20/14)

15 Line Facing Burpees

20 Wall Balls (20/14)

10 Line Facing Burpees

10 Wall Balls (20/14)

5 Line Facing Burpees
TARGET SCORE

Target time: Sub 11:00

Time cap: 13:00