BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Distance)

Row

3 sets:

90 seconds fast

90 second recovery pace

-straight into-

6 sets

60 seconds faster

60 second recovery pace

-straight into-

12 sets

30 seconds fastest

30 second recovery pace

-rest 3 more minutes til minute 36-

6 sets:

10 second sprint

-rest 80 seconds b/t sets-
TARGET SCORE

Target meters: 6,000+

PERFORMANCE

OPTION 1 (Time)

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Pull Up

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.

**Penalty for breaking: 10 burpee to bar
TARGET SCORE

Target time: Sub 15:00

Time cap: 20:00

OPTION 2 (Time)

1-1-2-2-3-3-4-4-5-5

Unbroken Strict Pull Up

1-1-2-2-3-3-4-4-5-5

Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.

**Penalty for breaking: 5 burpee to bar
TARGET SCORE

Target time: Sub 15:00

Time cap: 20:00

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.