BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row (OR Ski) – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Slam Balls – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Score is total reps completed PERFORMANCE Metcon (Time) 5 Rounds 200m Run 12 Wall Balls (20/14) 12 T2BTARGET SCORE Target time: Sub 12:00 Time cap: 16:00 Power Snatch 3 Power Snatch @ 6/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8/10 PRE *Perform as singles.Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats Minute 3: Calorie Ski Minute 4: V-Ups *Score is total reps completed. Bulgarian Split Squat 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) PERFORMANCE Back Squat 4 Back Squats @ 7/10 RPE 4 Back Squats @ 7/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 2 Power Clean (155/105) 4 C2B 6 Pistols (OR 12 Air Squats) RX+ 185/125TARGET SCORE Target rounds: 9+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20 Empty Barbell Bench Press 20 Banded Tricep Extensions 20/15 Calorie Bike 20 Alternating DB Hammer Curls 20 Banded Face Pulls 20/15 Calorie Ski 20 AbMat Sit Ups 20 V-Ups 20/15 Calorie Row PERFORMANCE VESTED SUNDAY (Time) 10 Rounds 200m Run 10 KB Swings 50ft Walking Lunge *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 25 Wall Walks 50 Clean and Jerks (135/95) 100 Lateral Burpees over Barbell 200 Wall Balls (20/14) *Every 5:00 perform a 400m partner run. *Split reps as desired.Time Cap: 35:00Read more