BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 200m Run Minute 2: Box Jumps Minute 3: AbMat Sit Ups Minute 4: Air Squats Minute 5: Rest *Score is total reps completed PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 5/10 RPE 2 Front Squat + 2 Back Squat @ 5.5/10 RPE 2 Front Squat + 2 Back Squat @ 6/10 RPE 2 Front Squat + 2 Back Squat @ 6.5/10 RPE 2 Front Squat + 2 Back Squat @ 7/10 RPE Metcon (3 Rounds for time) 3 Sets 15-12-9 Calorie Bike Single Arm DB Thrusters (50/35) Rest 1:1 between sets Female Calories: 12/9/6TARGET SCORE Target time: Sub 3:30 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500/400m Row 14 Alternating DB Snatches 14 Hand Release Push Ups Rest 2:00 after every 3 rounds PERFORMANCE Power Snatch 10:00 EMOM 2 Power Snatch every minute on the minute. *Start at 5/10 RPE and build to a 7.5/10 RPE. Metcon (AMRAP – Reps) AMRAP 8 minutes 1-2-3-4… Wall Walks 4-8-12-16… Toes to Bar -rest 5 minutes- For Time “Erase your reps” (start where you left off and go in reverse) *Score this part in notes.TARGET SCORE Target reps: 75+ (Through 20 T2B)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 25/20 Calorie Row 10 Barbell Bench Press (Moderate) 10 Push Ups 25/20 Calorie Ski 10 Barbell Bicep Curls 10 Barbell Strict Press 25/20 Calorie Bike 20 Russian Twist :30 Plank *FOR QUALITY PERFORMANCE Vested Sunday (Time) Buy In: 1 Mile Run 3 Rounds 20 Burpee 40 KB Swings (53/35) Buy Out: 1 Mile Run *Wear a 20/14# vestRead more