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23
Aug

TUESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 AMRAP

5-10-15-20-25-30….

Hand Release Push-Ups

Calorie Ski

Alternating Hang DB Clean & Jerks

*50 Single Unders (OR 50 Double Unders After Each Round

PERFORMANCE

Bench Press (3-3-3-2-2)

3 @ 7 RPE

3 @ 7.5 RPE

3 @ 8 RPE

2 @ 8.5 RPE

2 @ 8.5+ RPE

Metcon (Time)

10 Rounds

10 DB Bench Press (50s/35s)

10 T2B
TARGET SCORE

Target time: Sub 10:00

Time cap: 15:00

22
Aug

MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Row

Minute 2: Wall Ball Squat Cleans

Minute 3: Abmat Sit-ups with Wall Ball

Minute 4: Step Back Lunges with Wall Ball

Minute 5: Rest

PERFORMANCE

Back Squat (3-3-3-2-2)

3 @ 7 RPE

3 @ 7.5 RPE

3 @ 8 RPE

2 @ 8.5 RPE

2 @ 8.5+ RPE

Metcon (AMRAP – Reps)

15:00 AMRAP

3-6-9-12-15….

Calorie Bike

KB Front Squats (53s/35s)

Box Jumps (30/24)
TARGET SCORE:

Target reps: 135+

20
Aug

SATURDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Time)

Hotshots 19 (PREP)

10 Rounds

18 Air Squats

10 Power Cleans (135/95)

4 Strict Pull-ups

200m Run
TARGET SCORE:

Target time: Sub 35:00

Time cap: 40:00

18
Aug

THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

8:00 AMRAP

20 Calorie Row

20 DB Step Back Lunges

Rest 2:00

8:00 AMRAP

20 Calorie Row

20 Box Jumps

Rest 2:00

10:00 AMRAP

20 Calorie Row

20 DB Step Back Lunges

20 Box Jumps

PERFORMANCE

Front Rack Lunge

4 Sets

8 @ 6/10 RPE (4R / 4L)

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

4 @ 8/10 RPE (2R / 2L)

2 @ 9/10 RPE (1R / 1L)

Score last set.

Metcon (Time)

FOR TIME

5 Rounds

15 KB Deadlifts (53s/35s)

100′ KB Front Rack Walking Lunge (53s/35s)

200m Run
TARGET SCORE:

Target time: 12:00 – 13:00

Time cap: 17:00

17
Aug

WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

20/18 Calorie Bike

10 Single Arm Devil Press (Right)

20 DB Goblet Squats

10 Single Arm Devil Press (Left)

20 V-Ups

PERFORMANCE

Metcon (Time)

FOR TIME

20-18-16-14-12-10

Single Arm DB Thrusters 50/35

Burpee Box Jump Overs 24/20

T2B

Metcon (Checkmark)

*If Time Permits

3 Rounds

15 Banded Bicep Curls

15 Tricep Extensions

15 Banded Face Pulls