BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 15/12 Calorie Row 10 Russian KB Swings Rest 2:00 8:00 AMRAP 15/12 Calorie Bike 10 KB Goblet Lunges Rest 2:00 8:00 AMRAP 15/12 Calorie Row 10 Russian KB Swings 15/12 Calorie Bike 10 KB Goblet Squats PERFORMANCE Front Squat 1 Front Squat @ 6/10 RPE 1 Front Squat @ 7/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 8.5/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 9.5/10 RPE 1 Front Squat @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14…. Shuttle Runs (25ft) 4-8-12-16-20-24-28….. Wall Balls (20/14)TARGET SCORE Target reps: 130 (Finishing 24 Wall Balls)Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 5:00 AMRAP 250/200m Row 5 Hang DB Clusters 10 Hand Release Push Ups 2:00 rest between sets. PERFORMANCE Power Clean 3 Power Clean @ 6.5/10 RPE 2 Power Clean @ 7/10 RPE 1 Power Clean @ 7.5/10 RPE 3 Power Clean @ 7/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 8.5/10 RPE Metcon (Time) Buy In: 400m Run 5 Rounds 1 Cluster (115/80) 3 Clean and Jerks (115/80) 5 Bar Facing Burpees 7 T2B Buy Out: 400m Run RX+ 135/95TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more