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

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

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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Push Ups 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 20 Barbell Bicep Curls 10 Barbell Bent Over Row 20/15 Calorie Row 20 AbMat Sit-Ups 10 Row Pike Ups PERFORMANCE Metcon (Checkmark) 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) OR (95/65) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) OR (95/65)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100 Push Press (95/65) 80 Deadlifts (95/65) 60 Hang Power Cleans (95/65) 40 T2B 20 Wall Walks *400m partner run after each movement *Split reps as desiredTime cap: 30:00Read more