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2
Feb

THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

200m Run

10 Air Squats

10 Step Back Lunges

400m Run

20 Air Squats

20 Step Back Lunges

600m Run

30 Air Squats

30 Step Back Lunges

800m Run

40 Air Squats

40 Step Back Lunges

600m Run

30 Air Squats

30 Step Back Lunges

400m Run

20 Air Squats

20 Step Back Lunges

200m Run

10 Air Squats

10 Step Back Lunges
Time Cap: 30:00

PERFORMANCE

Front Rack Lunge

6 @ 6.5/10 RPE (3R/3L)

6 @ 7/10 RPE(3R/3L)

6 @ 7.5/10 RPE(3R/3L)

6 @ 8/10 RPE(3R/3L)

6 @ 8.5/10 RPE (3R/3L)

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

500/400m Row (OR 400m Run)

25′ DB Overhead Walking Lunge (50/35) (R)

25 Box Jump Overs (24/20)

25′ DB Overhead Walking Lunge (50/35) (L)
TARGET SCORE:

Target Rounds: 3+

1
Feb

WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:00

2 Rounds

5 DB Squat Cleans (moderate/heavy)

10 Burpees Over DB

15 V-Ups

20 Calorie Bike

Rest 2:00 after every 2 rounds

PERFORMANCE

Power Clean + Hang Squat Clean

Build to a heavy unbroken complex.

Metcon (5 Rounds for time)

5 Sets

20 GHD (OR 30 AbMat Sit-ups)

10 HSPU

5 Hang Squat Cleans (135/95)

Rest 1:1
TARGET SCORE:

Target time: Sub 2:30

Time cap: 3:00

31
Jan

TUESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

12/10 Calorie Ski

10 KB Snatches (5R/5L)

Rest 2:00

6:00 AMRAP

50 Single Unders (OR Double Unders)

10 Hand Release Push-Ups

Rest 2:00

PERFORMANCE

Push Press

10 @ 6/10 RPE

8 @ 7/10 RPE

6 @ 8/10 RPE

4 @ 9/10 RPE

2 @ 10/10 RPE

Metcon (2 Rounds for time)

2 Sets

15-12-9

Pull-Ups

Alternating DB Snatches (50/35)

*200m Run after each round

Rest 2 minutes between sets.

RX+

DB Snatches 70/50
TARGET SCORE:

Target time: Sub 6:30

Time cap: 8:00

30
Jan

MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

10 Sets (Every 1:30)

250/200m Row

– Rest 2:00 –

2 Sets

5:00 AMRAP

10 DB Front Squats

10 Box Jump Overs

Rest 2:00 between sets
Row

Time cap: 1:15

Scale: 200/150m

PERFORMANCE

Metcon (Time)

100/80 Calorie Bike

*Every minute on the minute (Including 0:00) perform 5 lateral burpees over the bar
TARGET SCORE:

Target time: Sub 10:00

Time cap: 15:00

Front Squat

5X3 @ 8/10 RPE

28
Jan

SATURDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Teams of 2

100/80 Calorie Ski

100 T2B

100/80 Calorie Bike

100 Hang Power Snatch(75/55)

100/80 Calorie Row

100 Box Jump (24/20)
TARGET SCORE

Target Time: Sub 30:00

Time Cap: 35:00

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