BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250/200m Row

10 DB Goblet Lunges

10 Push Ups

500/400m Row

20 DB Goblet Lunges

20 Push Ups

750/600m Row

30 DB Goblet Lunges

30 Push Ups

1000/800m Row

40 DB Goblet Lunges

40 Push Ups

750/600m Row

30 DB Goblet Lunges

30 Push Ups

500/400m Row

20 DB Goblet Lunges

20 Push Ups

250/200m Row

10 DB Goblet Lunges

10 Push Ups
Time cap: 30:00

PERFORMANCE

Front Squat

10 Front Squats @ 5.5/10 RPE

8 Front Squats @ 6/10 RPE

6 Front Squats @ 6.5/10 RPE

4 Front Squats @ 7/10 RPE

2 Front Squats @ 7.5/10 RPE

Rest 1:30 – 2:00 between each set

*Reps are for speed.

Metcon (Time)

150ft KB Farmer Carry Walking Lunge (53/35)

40 V-Ups

100ft KB Front Rack Walking Lunge (53/35)

30 V-Ups

50ft KB Overhead Walking Lunge (53/35)

20 V-Ups

RX+ 70/53
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00