BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 4:00 AMRAP 50 Double Unders (OR Single Unders) 14 Russian KB Swings 14 Air Squats Rest 2:00 after each set. *Start where you left off. PERFORMANCE Metcon (Time) 100 DB Bench Press (2×50/2×35) 100/80 Calorie Row 100/80 Calorie Bike 100 AbMat Sit Ups *Split reps as desired. Workout can be performed in any order.TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 4:00 AMRAP 50 Double Unders (OR Single Unders) 14 Russian KB Swings 14 Air Squats Rest 2:00 after each set. *Start where you left off. PERFORMANCE Metcon (Time) 100 DB Bench Press (2×50/2×35) 100/80 Calorie Row 100/80 Calorie Bike 100 AbMat Sit Ups *Split reps as desired. Workout can be performed in any order.TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 4:00 AMRAP 50 Double Unders (OR Single Unders) 14 Russian KB Swings 14 Air Squats Rest 2:00 after each set. *Start where you left off. PERFORMANCE Metcon (Time) 100 DB Bench Press (2×50/2×35) 100/80 Calorie Row 100/80 Calorie Bike 100 AbMat Sit Ups *Split reps as desired. Workout can be performed in any order.TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON/:30 OFF) Minute 1: Calorie Row Minute 2: DB Power Cleans Minute 3: DB Push Jerks Minute 4: Push Ups Minute 5: Plank *Score is total reps completed. PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7/10 RPE 1 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Push Jerks (135/95) 6 Power Cleans (135/95) 9 T2BTARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON/:30 OFF) Minute 1: Calorie Row Minute 2: DB Power Cleans Minute 3: DB Push Jerks Minute 4: Push Ups Minute 5: Plank *Score is total reps completed. PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7/10 RPE 1 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Push Jerks (135/95) 6 Power Cleans (135/95) 9 T2BTARGET SCORE Target rounds: 5+Read more