BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1:10 – 20 KB Swings

Minute 2: 5 – 15 Calorie Ski

Minute 3: 10 – 20 Hand Release Push-Ups

Minute 4: 50 – 100 Single Unders (OR Double Unders)

Minute 5: Rest
Score is total reps completed.

PERFORMANCE

Shoulder Press

Set 1: 5 @ 65% OR 6.5 RPE

Set 2: 5 @ 75% OR 7.5 RPE

Set 3: 5+ @ 85% OR 8.5 RPE

Set 4: MAX Reps at 65% OR 6.5 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 65%

Metcon (Time)

100 Double Unders

50 Alternating DB Hang Snatches (50/35)

25 Pull-Ups

80 Double Unders

40 Alternating DB Hang Snatches

20 Pull-Ups

60 Double Unders

30 Alternating DB Hang Snatches

15 Pull-Ups

40 Double Unders

20 Alternating DB Hang Snatches

10 Pull-Ups

20 Double Unders

10 Alternating DB Hang Snatches

5 Pull-Ups
TARGET SCORE:

Target Time Sub 15:00

Time Cap: 18:00