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18
Jun

TUESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

30/20 Calorie Bike

10 V-Ups

20 Alternating Jumping Lunges

10 V-Ups

Rest 2:00 after every 3 rounds.

PERFORMANCE

Back Squat

3 Tempo Back Squats @ 6/10 RPE

3 Tempo Back Squats @ 6.5/10 RPE

3 Tempo Back Squats @ 7/10 RPE

3 Tempo Back Squats @ 7.5/10 RPE

3 Tempo Back Squats @ 7.5/10 RPE

Tempo: 3 seconds down, 2 second pause at bottom.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

400m Run

50ft DB Walking Lunge (2×50/2×35)

15 GHD (OR 25 AbMat Sit Ups)
TARGET SCORE:

Target rounds: 3.5+

10
Jun

MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

KB Goblet Squats

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Calorie Row

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

AbMat Sit Ups

– Rest 1:00

Score is total reps completed

PERFORMANCE

Back Squat

10 Back Squat @ 5.5/10 RPE

Rest 2:00

10:00 EMOM

Minute 1: 1 Back Squat @ 5.5/10 RPE

Minute 2: 1 Back Squat @ 6/10 RPE

Minute 3: 1 Back Squat @ 6.5/10 RPE

Minute 4: 1 Back Squat @ 7/10 RPE

Minute 5: 1 Back Squat @ 7.5/10 RPE

Minute 6: 1 Back Squat @ 8/10 RPE

Minute 7: 1 Back Squat @ 8.5/10 RPE

Minute 8: 1 Back Squat @ 9/10 RPE

Minute 9: 1 Back Squat @ 9.5/10 RPE

Minute 10: 1 Back Squat @ 10/10 RPE

Metcon (5 Rounds for reps)

5 Sets:

2:00 AMRAP

8 Squat Cleans (115/75)

Max Calorie Bike

Rest 1:00
TARGET SCORE

Target calories: 15/12+ (each set)

1 2 3 393