BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Single Unders (OR Double Unders

Minute 2: KB Swings

Minute 3: KB Sumo DL High Pull

Minute 4: Calorie Ski

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

Push Jerk

5 Push Jerks @ 6/10 RPE

3 Push Jerks @ 7/10 RPE

1 Push Jerk @ 8/10 RPE

1 Push Jerk @ 9/10 RPE

1 Push Jerk @ 9.5/10 RPE

1 Push Jerk @ 10/10 RPE

Metcon (2 Rounds for time)

3 Rounds

75 Double Unders

5 Devil Press (2×50/2×35)

Rest 3:00

For Time:

15 Devil Presses (2×50/2×35)

225 Double Unders

*Score second workout in the “2nd Round” time slot.
TARGET SCORE

Workout 1: Target time: Sub 5:00

Workout 1: Time cap: 7:00

Workout 2: Target time: Sub 6:00

Workout 2: Time cap: 8:00