BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP 10/8 Calorie Ski 15 American KB Swings Rest 1:00 4:00 AMRAP 50 Double Unders (OR 100 Single Unders) 15 Hand Release Push Ups Rest 1:00 PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE 2 Push Jerk + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 9/10 RPE 1 Push Jerk + 1 Split Jerk @ 9.5/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 6-12-18-24 -30….. Alternating DB Snatches (50/35) 3-6-9-12-15…. Burpee Pull Ups *3 Wall Walks after each set. Score is total reps.TARGET SCORE Target reps: 130+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP 10/8 Calorie Ski 15 American KB Swings Rest 1:00 4:00 AMRAP 50 Double Unders (OR 100 Single Unders) 15 Hand Release Push Ups Rest 1:00 PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE 2 Push Jerk + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 9/10 RPE 1 Push Jerk + 1 Split Jerk @ 9.5/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 6-12-18-24 -30….. Alternating DB Snatches (50/35) 3-6-9-12-15…. Burpee Pull Ups *3 Wall Walks after each set. Score is total reps.TARGET SCORE Target reps: 130+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP 10/8 Calorie Ski 15 American KB Swings Rest 1:00 4:00 AMRAP 50 Double Unders (OR 100 Single Unders) 15 Hand Release Push Ups Rest 1:00 PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE 2 Push Jerk + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 9/10 RPE 1 Push Jerk + 1 Split Jerk @ 9.5/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 6-12-18-24 -30….. Alternating DB Snatches (50/35) 3-6-9-12-15…. Burpee Pull Ups *3 Wall Walks after each set. Score is total reps.TARGET SCORE Target reps: 130+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP 10/8 Calorie Ski 15 American KB Swings Rest 1:00 4:00 AMRAP 50 Double Unders (OR 100 Single Unders) 15 Hand Release Push Ups Rest 1:00 PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE 2 Push Jerk + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 9/10 RPE 1 Push Jerk + 1 Split Jerk @ 9.5/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 6-12-18-24 -30….. Alternating DB Snatches (50/35) 3-6-9-12-15…. Burpee Pull Ups *3 Wall Walks after each set. Score is total reps.TARGET SCORE Target reps: 130+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 8 – 12 DB Squat Cleans Minute 4: 8 – 12 Burpee Over DB Minute 5: Rest PERFORMANCE Clean 3 Squat Clean @ 6.5/10 RPE 2 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @ 8.5/10 RPE 1 Squat Clean @ 9/10 RPE Metcon (Time) 30-20-10 Front Squats (115/75) Box Jump Overs (24/20) RX+ 135/95TARGET SCORE Target time: Sub 9:00 Time Cap: 14:00Read more