BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 10:00 EMOM Minute 1: Max 25ft Shuttle Runs Minute 2: Max Wall Walks -Into- 10:00 EMOM Minute 1: Max Calorie Row Minute 2: Max GHD (OR AbMat Sit-Ups) -Into- 10:00 EMOM Minute 1: Max KB Farmer Carry (2×53/2×35) Minute 2: Max Bar Hang*Score is total reps completed.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 15 Push Ups 12 Slam Balls 9 Box Jump Overs Rest 2:00 after every three rounds PERFORMANCE Front Rack Lunge 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 8/10 RPE 6 Front Rack Lunge @ 8/10 RPE 6 Front Rack Lunge @ 9/10 RPE *3 reps per leg. Alternate legs each rep. Metcon (Time) 5 Rounds 5 Burpee Chest to Bar 35 Double Unders 16 KB Goblet Lunges (53/35) RX+ 70/53TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Row Minute 2: Max Hang DB Power Cleans Minute 3: Max DB S2OH Minute 4: Max DB Bent Over Row Minute 5: Max Mountain Climbers *Score is total reps completed PERFORMANCE Hang Power Clean + Power Clean+ Push Jerk 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 6/10 RPE 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 7/10 RPE 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 200m Run 10 Hang...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 4:00 AMRAP 12/10 Calorie Bike 12 Double KB Deadlifts 12 V-Ups Rest 1:00 PERFORMANCE Back Squat 3 Back Squats @ 7.5/10 RPE 3 Back Squats @ 8/10 RPE 3 Back Squats @ 8.5/10 RPE 3 Back Squats @ 9/10 RPE 3 Back Squats @ 9/10 RPE Metcon (4 Rounds for reps) 4 Sets 2:30 AMRAP 500/400m Row Max DB Box Step Overs (2×50/2×35)(24/20) Rest 1:1TARGET SCORE Target reps: 7/5+Read more