BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

4 Sets

6:00 AMRAP

12 Box Jump Overs (OR Step Overs)

6 Single Arm Devil Press

12/10 Calorie Bike

2 minute rest between sets

PERFORMANCE

Push Press

10 Push Press @ 5.5/10 RPE

8 Push Press @ 6/10 RPE

6 Push Press @ 6.5/10 RPE

4 Push Press @ 7/10 RPE

2 Push Press @ 7.5/10 RPE

Rest 1:30 – 2:00 between each set

*Reps are for speed.

Metcon (3 Rounds for time)

24 Pull Ups

24 Back Squats (75/55)

24 Burpees

Rest 1:00

16 Chest to Bar

16 Front Squats (95/65)

16 Burpee to 6″ Target

Rest 1:00

8 Bar Muscle Up (OR 8 Burpee Pull Ups)

8 Overhead Squat (115/80)

8 Bar Facing Burpees
TARGET SCORE

Target time set 1: 3 – 4:00

Target time set 2: 2 – 3:00

Target time set 3: 1 – 2:00

Time cap set 1: 5:00

Time cap set 2: 4:00

Time cap set 3: 3:00