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

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 – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max KB Swings Minute 3: Max KB Front Rack Hold Minute 4: Max V-Ups Minute 5: Max Calorie Bike Score is total reps completed. PERFORMANCE Power Clean 10:00 EMOM Minute 1: 8 Power Cleans (115/75) (Unbroken) Minute 2: 8 Burpee Over Barbell Metcon (AMRAP – Reps) 4 Sets 1:30 AMRAP 12/10 Calorie Row 8 T2B Max Alternating Hang DB Clean and Jerks (50/35) Rest 1:1TARGET SCORE: Target reps: 8+ per setRead more