BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1 :(:20 ON / :10 OFF)

Calorie Ski

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

KB Goblet Squats

– Rest 1:00

Tabata 3:(:20 ON / :10 OFF)

Alternating Jumping Lunges

– Rest 1:00

Score is total reps completed.

PERFORMANCE

Metcon (AMRAP – Reps)

5 Sets

3:00 AMRAP

250/200m Row

20 Box Jump Overs (24/20)

ODD Sets: Max Back Squats (95/65)

EVEN Sets: Max Front Squats (95/65)

Rest 3:00 between sets

RX+

ODD Sets: Overhead Squats (95/65)
TARGET SCORE

Target reps: 15+

Bulgarian Split Squat

10 Bulgarian Split Squats (5 Per Side) @ 5/10 RPE

10 Bulgarian Split Squats (5 Per Side) @ 6/10 RPE

10 Bulgarian Split Squats (5 Per Side) @ 7/10 RPE

10 Bulgarian Split Squats (5 Per Side) @ 8/10 RPE

*Hold either KB’s or DB’s in each hand.