BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65(RX) – 135/95(RX+) 2 – 100m Run 3 – Clean And Jerk 95/65(RX) – 135/95(RX+) 4 – Bar Muscle ups(RX) – Ring Muscle ups(RX+) 5 – KB Swing 53/35(RX) – 70/53(RX+) 6 – Box Jump 24/20(RX) – 30/24(RX+) 7 – T2B 8 – C2B Pull Up 9 – Kipping HSPU(RX) – Strict HSPU(RX+) 10 – Wall Ball 20/14(RX) – 30/20(RX+) 11 – Burpee 12 – Thrusters 95/65(RX) – 135/95(RX+) Class work should be completed in 45 min. Make sure the scale is appropriate. RX is 95/65 RX+ is 135/95Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 15/12 Calorie Bike 10 KB Deadlifts Rest 1:00 4:00 AMRAP 15 V-Ups 10 KB Goblet Squats Rest 1:00 PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 3 Back Squats @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (Time) 4 Rounds 400m Run 8 DB Hang Power Cleans (2×50/2×35) 8 DB Front Squats (2×50/2×35)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 15/12 Calorie Bike 10 KB Deadlifts Rest 1:00 4:00 AMRAP 15 V-Ups 10 KB Goblet Squats Rest 1:00 PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 3 Back Squats @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (Time) 4 Rounds 400m Run 8 DB Hang Power Cleans (2×50/2×35) 8 DB Front Squats (2×50/2×35)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 15/12 Calorie Bike 10 KB Deadlifts Rest 1:00 4:00 AMRAP 15 V-Ups 10 KB Goblet Squats Rest 1:00 PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 3 Back Squats @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (Time) 4 Rounds 400m Run 8 DB Hang Power Cleans (2×50/2×35) 8 DB Front Squats (2×50/2×35)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 15/12 Calorie Bike 10 KB Deadlifts Rest 1:00 4:00 AMRAP 15 V-Ups 10 KB Goblet Squats Rest 1:00 PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 3 Back Squats @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (Time) 4 Rounds 400m Run 8 DB Hang Power Cleans (2×50/2×35) 8 DB Front Squats (2×50/2×35)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more