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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...
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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...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18-21….. Hang DB Cleans DB Push Press *Run 400m between rounds PERFORMANCE Push Press + Split Jerk 3+2 @ 6/10 RPE 3+2 @ 7/10 RPE 2+1 @ 8/10 RPE 2+1 @ 8/10 RPE 2+1 @ 8/10 RPE Metcon (Time) FOR...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Double KB Deadlifts Minute 2: Calorie Ski Minute 3: Abmat Sit-ups Minute 4: KB Box Step Overs Minute 5: Calorie Row PERFORMANCE Deadlift (1X5) Build to a heavy 5 reps in 12:00 Metcon (4 Rounds...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 35:00 AMRAP 30 Calorie Row 20 Alternating DB Hammer Curls 20 DB Z Press 25 Calorie Bike 20 Single Arm Bent Over Row (10 per side) 20 Banded Lat Pull Down 20 Calorie Ski 20 DB Bench Press 20 Banded Tricep Extensions FITNESS...
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BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk 4 Muscle Clean @ 6/10 RPE **You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.**...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) FOR TIME 3 Rounds 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run Rest 3:00 -Into AMRAP below –TARGET SCORE: Target time: Sub 18:00 Time cap: 21:00 Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 15 Air Squats 10...
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BLK LBL Fitness Club – COMPETE Snatch 1 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 9/10 RPE 1 RM Snatch 1 Snatch @ 10/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20 Slamballs 20 DB Box Step Ups 20 Alternating DB Snatches 200m Run PERFORMANCE Pull-Up | C2B | MU Skill Work Spend 10:00 – 12:00 working on pull-ups, c2b or muscle ups. Metcon (Time) 5 Rounds 3 RMU...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 40/30 Calorie Row 20 Suitcase KB Deadlifts 20 KB Goblet Squats 200m KB Front Rack Carry PERFORMANCE Metcon (Calories) Tabata: Echo Bike 8 Rounds 20 Seconds On 10 Seconds Off Metcon (6 Rounds for reps) 8 Sets (1:30...
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