BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Option 1) (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: American KB Swings

Minute 2: Calorie Bike

Minute 3: Hand Release Push Ups

Minute 4: V-Ups

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

Power Snatch

2 Sets

5 Power Snatch @ 6/10 RPE

4 Power Snatch @ 6.6/10 RPE

3 Power Snatch @ 7/10 RPE

2 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8/10 RPE

Rest 3 minutes between each set.

*Must be touch and go.

*There is no resting between the 5-4-3-2-1.

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

Metcon (Time)

27-21-15-9

Alternating DB Snatch (50/35)

Lateral Burpee Over DB

*75 Double Unders after each set.
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00