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

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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Goblet Squats 12 V-Ups Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 3 Front Squats @ 6.5/10 RPE 3 Front Squats @ 7/10 RPE 3 Front Squats @ 7.5/10 RPE 3 Front Squats @ 8/10 RPE Metcon (AMRAP – Reps) 4 Sets: 2:00 AMRAP 15/12 Calorie Row 7 Overhead Squats (115/75) Max Box Jump Overs (24/20) Rest 2:00 between sets. RX + 135/95TARGET SCORE Target reps: 10+Read more