MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Row

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

KB Front Rack Lunge

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

Mountain Climbers

– Rest 1:00

Score is total reps

PERFORMANCE

Deadlift

10:00 EMOM

Minute 1: 1 @ 5.5/10 RPE

Minute 2: 1 @ 5.5/10 RPE

Minute 3: 1 @ 6/10 RPE

Minute 4: 1 @ 6/10 RPE

Minute 5: 1 @ 6.5/10 RPE

Minute 6: 1 @ 6.5/10 RPE

Minute 7: 1 @ 7/10 RPE

Minute 8: 1 @ 7/10 RPE

Minute 9: 1 @ 7.5/10 RPE

Minute 10: 1 @ 7.5/10 RPE

Metcon (2 Rounds for time)

3 rounds:

12/10 Calorie Echo Bike

12 Deadlifts (185/125)

9 Box Jump Overs (24/20)

-rest 3 minutes-

For time:

27 Box Jump Overs (24/20)

36 Deadlifts (185/125)

36/30 Calorie Echo Bike
TARGET SCORE

Target Time workout 1: 5-6 minutes

Target Time workout 2: 6-7 minutes

Time Cap workout 1: 8 minutes

Time Cap workout 2: 9 minutes