BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (5 Rounds for time)

5 Sets:

12/10 Calorie Bike

6 DB Push Press (R arm)

12 DB Box Step Ups

6 DB Push Press (L arm)

12/10 Calorie Bike

Rest 2:00 between sets

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.

PERFORMANCE

Tempo Front Squats

3 @ 6/10 RPE

3 @ 7/10 RPE

3 @ 8/10 RPE

3 @ 8/10 RPE

3 @ 8/10 RPE

Tempo: 3 seconds down, 3 second pause at bottom

Metcon (Time)

200m Run

10 Wall Balls (20/14)

10 GHD (OR 15 AbMat Sit Ups)

400m Run

20 Wall Balls

20 GHD (OR 30 AbMat Sit Ups)

800m Run

40 Wall Balls

40 GHD (OR 60 AbMat Sit Ups)

400m Run

20 Wall Balls

20 GHD (OR 30 AbMat Sit Ups)

200m Run

10 Wall Balls

10 GHD (OR 15 AbMat Sit Ups)
TARGET SCORE

Target time: Sub 18:00

Time cap: 22:00