BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 12 Slam Balls 12 Alternating Step Back Lunge with Slam Ball 12 AbMat SIt Ups with Slam Ball Every 3:00 perform 12/10 calorie bike PERFORMANCE Push Press 8 Push Press @ 6/10 RPE 8 Push Press @ 6.5/10 RPE 6 Push Press @ 7/10 RPE 6 Push Press @ 7.5/10 RPE 4 Push Press @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Ground to Overhead (95/65) 10 Alternating Back Rack Lunge (95/65) 10 Pull Ups TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 12 Slam Balls 12 Alternating Step Back Lunge with Slam Ball 12 AbMat SIt Ups with Slam Ball Every 3:00 perform 12/10 calorie bike PERFORMANCE Push Press 8 Push Press @ 6/10 RPE 8 Push Press @ 6.5/10 RPE 6 Push Press @ 7/10 RPE 6 Push Press @ 7.5/10 RPE 4 Push Press @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Ground to Overhead (95/65) 10 Alternating Back Rack Lunge (95/65) 10 Pull Ups TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 250/200m Row 10 Front Squats Rest 2:00 6:00 AMRAP 250/200m Row 10 Box Jumps Rest 2:00 12:00 AMRAP 500m Row 15 DB Front Squats 500m Row 15 Box Jumps PERFORMANCE Front Squat 8 Front Squats @ 6/10 RPE 8 Front Squats @ 6.5/10 RPE 6 Front Squats @ 7/10 RPE 6 Front Squats @ 7.5/10 RPE 4 Front Squats @ 8/10 RPE *Reps are for speed. Metcon (Time) Score Time 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14)TARGET SCORE Target time: Sub 14:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 250/200m Row 10 Front Squats Rest 2:00 6:00 AMRAP 250/200m Row 10 Box Jumps Rest 2:00 12:00 AMRAP 500m Row 15 DB Front Squats 500m Row 15 Box Jumps PERFORMANCE Front Squat 8 Front Squats @ 6/10 RPE 8 Front Squats @ 6.5/10 RPE 6 Front Squats @ 7/10 RPE 6 Front Squats @ 7.5/10 RPE 4 Front Squats @ 8/10 RPE *Reps are for speed. Metcon (Time) Score Time 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14)TARGET SCORE Target time: Sub 14:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 250/200m Row 10 Front Squats Rest 2:00 6:00 AMRAP 250/200m Row 10 Box Jumps Rest 2:00 12:00 AMRAP 500m Row 15 DB Front Squats 500m Row 15 Box Jumps PERFORMANCE Front Squat 8 Front Squats @ 6/10 RPE 8 Front Squats @ 6.5/10 RPE 6 Front Squats @ 7/10 RPE 6 Front Squats @ 7.5/10 RPE 4 Front Squats @ 8/10 RPE *Reps are for speed. Metcon (Time) Score Time 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14)TARGET SCORE Target time: Sub 14:00 Time cap: 16:00Read more