BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (AMRAP – Reps)
30:00 EMOM (:40 ON / :20 OFF)
Minute 1: Calorie Ski
Minute 2: Double KB Push Press
Minute 3: KB Gorilla Rows
Minute 4: AbMat Sit Ups
Minute 5: Rest
*Score is total reps completed.
PERFORMANCE
Push Jerk + Jerk
Build to a heavy 1 Push Jerk + 1 Split Jerk in 15 minutes.
2 Push Jerk + 2 Split Jerk @ 6/10 RPE
2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE
1 Push Jerk + 1 Split Jerk @ 7/10 RPE
1 Push Jerk + 1 Split Jerk @ 8/10 RPE
1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE
1 Push Jerk + 1 Split Jerk @ 9/10 RPE
1 Push Jerk + 1 Split Jerk @ 9.5/10 RPE
1 Push Jerk + 1 Split Jerk @ 10/10 RPE
Metcon (Time)
18-15-12-9-6-3
Shoulder to Overhead (95/65)
Toes to Bar
Lateral Burpee Over Bar
TARGET SCORE
Target time: Sub 13:00
Time cap: 18:00