WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (6 Rounds for reps)

30:00 EMOM(:40 ON / :20 OFF)

Minute 1: Calorie Bike

Minute 2: DB Power Cleans

Minute 3: Air Squats

Minute 4: DB Push Press

Minute 5: Rest

PERFORMANCE

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Start where you left off.

TARGET SCORE:

Target Rounds: 20+

PUMP SESSION (No Measure)

4 Rounds

10 DB Z Press (Moderate Weight)

10 DB Hammer Curls (Moderate Weight)

10 Ring Dips (OR 20 Bench Dips)

:45 Plank

Rest 1-2:00 between sets