WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

500/400m Row

20 Alternating Hang DB Clean and Jerk

20 Alternating Leg V-Ups

Rest 2:00 after every 3 rounds.

PERFORMANCE

Bench Press

5 Bench Press @ 6/10 RPE

5 Bench Press @ 7/10 RPE

3 Bench Press @ 7.5/10 RPE

3 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

Metcon (2 Rounds for time)

2 Sets

2 Rounds

15/12 Calorie Bike

12 Push Jerks (115/75)

9 T2B

Rest 1:1

RX+ 135/95
TARGET SCORE

Target time per set: Sub 4:00

Time cap per set: 5:00