BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: Max Box Jumps Minute 4: Max Alternating DB Snatches Minute 5: Rest PERFORMANCE Back Squat 2 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (4 Rounds for time) 4 Sets (1 Set Every 5:00) Odd Sets: 20/16 Calorie Bike Even Sets: 25/20 Calorie Row *95% effort!TARGET SCORE Target time: Sub 1:00 Time cap: 1:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: Max Box Jumps Minute 4: Max Alternating DB Snatches Minute 5: Rest PERFORMANCE Back Squat 2 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (4 Rounds for time) 4 Sets (1 Set Every 5:00) Odd Sets: 20/16 Calorie Bike Even Sets: 25/20 Calorie Row *95% effort!TARGET SCORE Target time: Sub 1:00 Time cap: 1:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: Max Box Jumps Minute 4: Max Alternating DB Snatches Minute 5: Rest PERFORMANCE Back Squat 2 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (4 Rounds for time) 4 Sets (1 Set Every 5:00) Odd Sets: 20/16 Calorie Bike Even Sets: 25/20 Calorie Row *95% effort!TARGET SCORE Target time: Sub 1:00 Time cap: 1:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 12 DB Bench Press (2×50/2×35) 24 Calorie Row Rest 1:30 10:00 AMRAP 8 Strict Pull Ups 24 Calorie Bike Rest 1:30 10:00 AMRAP 4 Wall Walks 24 GHD (OR 36 AbMat Sit Ups)*Athlete’s can push the pace during each AMRAP or treat this as an active recovery day (50-60% effort)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 12 DB Bench Press (2×50/2×35) 24 Calorie Row Rest 1:30 10:00 AMRAP 8 Strict Pull Ups 24 Calorie Bike Rest 1:30 10:00 AMRAP 4 Wall Walks 24 GHD (OR 36 AbMat Sit Ups)*Athlete’s can push the pace during each AMRAP or treat this as an active recovery day (50-60% effort)Read more