BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12 DB Deadlifts 12 Hand Release Push Ups 12 Calorie Ski (OR Row) 200m Run Rest 2:00 after every 3 rounds PERFORMANCE Push Jerk 8 Push Jerks @ 5.5/10 RPE 8 Push Jerks @ 6/10 RPE 6 Push Jerks @ 6.5/10 RPE 6 Push Jerks @ 7/10 RPE 4 Push Jerks @ 7.5/10 RPE Metcon (AMRAP – Reps) 16:00 EMOM Minute 1: Shuttle Runs (25ft) Minute 2: Burpee Pull Ups Minute 3: Wall Balls (20/14) Minute 4: Rest *Score is total reps.TARGET SCORE Target reps: 35+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12 DB Deadlifts 12 Hand Release Push Ups 12 Calorie Ski (OR Row) 200m Run Rest 2:00 after every 3 rounds PERFORMANCE Push Jerk 8 Push Jerks @ 5.5/10 RPE 8 Push Jerks @ 6/10 RPE 6 Push Jerks @ 6.5/10 RPE 6 Push Jerks @ 7/10 RPE 4 Push Jerks @ 7.5/10 RPE Metcon (AMRAP – Reps) 16:00 EMOM Minute 1: Shuttle Runs (25ft) Minute 2: Burpee Pull Ups Minute 3: Wall Balls (20/14) Minute 4: Rest *Score is total reps.TARGET SCORE Target reps: 35+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per setRead more