BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Slam Balls Minute 2: Alternating Lunges with Slam Ball Minute 3: Russian Twist with Slam Ball Minute 4: Mountain Climbers Minute 5: Calorie Bike *Score is total reps completed. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 500m Row (OR Ski) 15 T2B 20 Front Rack Lunge (95/65) 15 V-UpsTARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 200m Run 12 KB Swings 12 AbMat Sit Ups Rest 1:00 between sets. *Start next round where you finished. PERFORMANCE Push Jerk 10 Push Jerks @ 5/10 RPE 8 Push Jerks @ 6/10 RPE 6 Push Jerks @ 7/10 RPE 4 Push Jerks @ 8/10 RPE 2 Push Jerks 9/10 RPE Rest 1:00 – 2:00 between sets *Reps are for speed. Metcon (5 Rounds for reps) 5 Sets 1:30 AMRAP 12 Pull Ups 60 Double Unders Max DB Shoulder to Overhead (2×50/2×35) Rest 1:30 between sets.TARGET SCORE Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 200m Run 12 KB Swings 12 AbMat Sit Ups Rest 1:00 between sets. *Start next round where you finished. PERFORMANCE Push Jerk 10 Push Jerks @ 5/10 RPE 8 Push Jerks @ 6/10 RPE 6 Push Jerks @ 7/10 RPE 4 Push Jerks @ 8/10 RPE 2 Push Jerks 9/10 RPE Rest 1:00 – 2:00 between sets *Reps are for speed. Metcon (5 Rounds for reps) 5 Sets 1:30 AMRAP 12 Pull Ups 60 Double Unders Max DB Shoulder to Overhead (2×50/2×35) Rest 1:30 between sets.TARGET SCORE Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 200m Run 12 KB Swings 12 AbMat Sit Ups Rest 1:00 between sets. *Start next round where you finished. PERFORMANCE Push Jerk 10 Push Jerks @ 5/10 RPE 8 Push Jerks @ 6/10 RPE 6 Push Jerks @ 7/10 RPE 4 Push Jerks @ 8/10 RPE 2 Push Jerks 9/10 RPE Rest 1:00 – 2:00 between sets *Reps are for speed. Metcon (5 Rounds for reps) 5 Sets 1:30 AMRAP 12 Pull Ups 60 Double Unders Max DB Shoulder to Overhead (2×50/2×35) Rest 1:30 between sets.TARGET SCORE Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 200m Run 12 KB Swings 12 AbMat Sit Ups Rest 1:00 between sets. *Start next round where you finished. PERFORMANCE Push Jerk 10 Push Jerks @ 5/10 RPE 8 Push Jerks @ 6/10 RPE 6 Push Jerks @ 7/10 RPE 4 Push Jerks @ 8/10 RPE 2 Push Jerks 9/10 RPE Rest 1:00 – 2:00 between sets *Reps are for speed. Metcon (5 Rounds for reps) 5 Sets 1:30 AMRAP 12 Pull Ups 60 Double Unders Max DB Shoulder to Overhead (2×50/2×35) Rest 1:30 between sets.TARGET SCORE Target reps: 8+ per setRead more