BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB Hang Clean and Jerks 250/200m Row 30 DB Deadlifts 30 Alternating DB Hang Clean and JerksTime Cap: 30:00 PERFORMANCE Power Snatch 5 Power Snatch @ 6.5/10 RPE 4 Power Snatch @ 7/10 RPE 3 Power Snatch @ 7.5/10 RPE 2 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE Complete as singles. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP Buy in: 1200m Run Immediately into AMRAP in Remaining Time of…. 3 Power Snatches (115/80) 12 Box Jumps (24/20) RX+ 135/95TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB Hang Clean and Jerks 250/200m Row 30 DB Deadlifts 30 Alternating DB Hang Clean and JerksTime Cap: 30:00 PERFORMANCE Power Snatch 5 Power Snatch @ 6.5/10 RPE 4 Power Snatch @ 7/10 RPE 3 Power Snatch @ 7.5/10 RPE 2 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE Complete as singles. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP Buy in: 1200m Run Immediately into AMRAP in Remaining Time of…. 3 Power Snatches (115/80) 12 Box Jumps (24/20) RX+ 135/95TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE *Superset with 3 strict chin ups Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 200m Run 5 Man Makers (2×50/2×35) 10 DB Goblet Squats (50/35) 200m Run 5 Devil Presses (2×50/2×35) 10 DB Goblet Squats (50/35) Man Makers: 1 Rep = Push Up + Row Right + Push Up + Row Left.TARGET SCORE Target rounds: 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE *Superset with 3 strict chin ups Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 200m Run 5 Man Makers (2×50/2×35) 10 DB Goblet Squats (50/35) 200m Run 5 Devil Presses (2×50/2×35) 10 DB Goblet Squats (50/35) Man Makers: 1 Rep = Push Up + Row Right + Push Up + Row Left.TARGET SCORE Target rounds: 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE *Superset with 3 strict chin ups Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 200m Run 5 Man Makers (2×50/2×35) 10 DB Goblet Squats (50/35) 200m Run 5 Devil Presses (2×50/2×35) 10 DB Goblet Squats (50/35) Man Makers: 1 Rep = Push Up + Row Right + Push Up + Row Left.TARGET SCORE Target rounds: 3+Read more