THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

12/10 Calorie Bike

12 Box Jumps

Rest 2:00

6:00 AMRAP

12 DB Power Cleans

12 DB Front Rack Lunges

Rest 2:00

PERFORMANCE

Front Rack Lunge

4 @ 8/10 RPE (2R/2L)

4 @ 8/10 RPE (2R/2L)

4 @ 8.5/10 RPE (2R/2L)

4 @ 8.5/10 RPE (2R/2L)

4 @ 9/10 RPE (2R/2L)

Metcon (4 Rounds for reps)

4 Sets

3:00 AMRAP

15/12 Calorie Row

15 GHD (OR 20 AbMat Sit-Ups)

Max Power Cleans (185/125)

– Rest 2:00 between sets

RX+ Power Clean 205/145
TARGET SCORE:

Target reps: 5+