BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

200m Run

10 KB Goblet Squats

10 Box Jumps

400m Run

15 KB Goblet Squats

15 Box Jumps

800m Run

20 KB Goblet Squats

20 Box Jumps

400m Run

15 KB Goblet Squats

15 Box Jumps

200m Run

10 KB Goblet Squats

10 Box Jumps
Time cap: 30:00

Accessory *Optional* (Checkmark)

3 Sets

10 Single Leg Glute Bridge (Right)

10 Single Leg Glute Bridge (Left)

5 Single Leg RDL (Right)

5 Single Leg RDL (Left)

Rest 1 minute sets

*Athletes can perform each movement with a DB or KB if they choose.

PERFORMANCE

Front Squat + Back Squat

3 Front Squat + 2 Back Squat @ 6/10 RPE

3 Front Squat + 2 Back Squat @ 6.5/10 RPE

2 Front Squat + 1 Back Squat @ 7/10 RPE

2 Front Squat + 1 Back Squat @ 7.5/10 RPE

Rest 1:30 – 2:00 between each set

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

20 T2B

40 Empty Barbell Front Squats (45/35)

20/15 Calorie Bike
TARGET SCORE

Target rounds: 3+