BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

10 Rounds

15 Cal Bike

12 Double DB Hang Squat Clean

9 Pull-ups

200m Run
Time Cap: 30:00

PERFORMANCE

Metcon (4 Rounds for reps)

Teams of 2

3:00 Amrap (4 sets)

500/425m Row (each/same time)

Max Power Snatch

Set 1: 95/65

Set 2: 115/80

Set 3: 135/95

Set 4: 155/105

-Rest 1:00 between sets-

Individual Option:

3:00 Amrap (4 sets)

500/425m Row

Max Power Snatch

Set 1: 95/65

Set 2: 115/80

Set 3: 135/95

Set 4: 155/105

-Rest 1:00 between sets-
TARGET SCORE

Target number of reps each set:

Set 1: 25+ Reps

Set 2: 20+ Reps

Set 3: 15+ Reps

Set 4: 10+ Reps

Minimum number of reps before scaling

Set 1: 15 Reps

Set 2: 12 Reps

Set 3: 10 Reps

Set 4: 5 Reps

Supported Single Arm DB Row (4X12)

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

Standing Tricep Extension w/ Band (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets