BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 10/8 Calorie Bike 8 DB Hang Power Cleans 6 DB S2OH Rest 1:30 between sets. PERFORMANCE Power Clean 2 Sets 5 Power Clean @ 6/10 RPE 4 Power Clean @ 7/10 RPE 3 Power Clean @ 8/10 RPE 2 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE Rest 3 minutes between sets. Reps are touch and go. No rest between reps. Metcon (Time) 5 Rounds 50 Double Unders 10 Hang Power Cleans (95/65) 10 S2OH (95/65) RX+ 135/95TARGET SCORE Target time: Sub 9:00 Time cap: 12:00Read more