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) 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: Max DB Front Squats Rest 2:00 8:00 EMOM Minute 1: 10 Burpee Over DB Minute 2: Max DB Power Cleans Rest 2:00 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 10 Burpee Over DB *Score is total reps *Score each EMOM separately PERFORMANCE Squat Clean 2 Sets 5 Squat Cleans @ 115/75 OR 5.5/10 RPE 4 Squat Cleans @ 135/95 OR 6/10 RPE 3 Squat Cleans @ 155/105 OR 6.5/10 RPE 2 Squat Cleans @ 185/125 OR 7/10 RPE 1 Squat Cleans @ 205/ 145 OR 7.5/10 RPE Rest 3:00 between sets *Reps can be fast singles or touch and go. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 400m Run 10 Pistols (OR 20 Air Squats) 15 Burpee Box Jump Overs (24/20) *100m =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: Max DB Front Squats Rest 2:00 8:00 EMOM Minute 1: 10 Burpee Over DB Minute 2: Max DB Power Cleans Rest 2:00 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 10 Burpee Over DB *Score is total reps *Score each EMOM separately PERFORMANCE Squat Clean 2 Sets 5 Squat Cleans @ 115/75 OR 5.5/10 RPE 4 Squat Cleans @ 135/95 OR 6/10 RPE 3 Squat Cleans @ 155/105 OR 6.5/10 RPE 2 Squat Cleans @ 185/125 OR 7/10 RPE 1 Squat Cleans @ 205/ 145 OR 7.5/10 RPE Rest 3:00 between sets *Reps can be fast singles or touch and go. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 400m Run 10 Pistols (OR 20 Air Squats) 15 Burpee Box Jump Overs (24/20) *100m =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: Max DB Front Squats Rest 2:00 8:00 EMOM Minute 1: 10 Burpee Over DB Minute 2: Max DB Power Cleans Rest 2:00 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 10 Burpee Over DB *Score is total reps *Score each EMOM separately PERFORMANCE Squat Clean 2 Sets 5 Squat Cleans @ 115/75 OR 5.5/10 RPE 4 Squat Cleans @ 135/95 OR 6/10 RPE 3 Squat Cleans @ 155/105 OR 6.5/10 RPE 2 Squat Cleans @ 185/125 OR 7/10 RPE 1 Squat Cleans @ 205/ 145 OR 7.5/10 RPE Rest 3:00 between sets *Reps can be fast singles or touch and go. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 400m Run 10 Pistols (OR 20 Air Squats) 15 Burpee Box Jump Overs (24/20) *100m =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 Incline DB Bench Press (Moderate) 10 Push Ups 15/12 Calorie Ski 10 DB Hammer Curls (Moderate) 10 Ring Rows 15/12 Calorie Bike 10 Strict Hanging Knee Raises 10 Russian Twists (R+L = 1 Rep) 15/12 Calorie Row PERFORMANCE Metcon (Time) 5 Rounds 500m Row 10 Push Ups 50ft Walking Lunge 10 Push Ups *Wear a 20/14# vest.Read more