BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 15 DB Bench Press Minute 2: 8 – 15 Calorie Ski (OR Row) Minute 3: 10 – 20 AbMat Sit-ups Minute 4: 10 – 20 KB Deadlifts Minute 5: Rest PERFORMANCE Push Press 10 Push Press @ 6/10 RPE 8 Push Press @ 6.5/10 RPE 6 Push Press @ 7/10 RPE 4 Push Press @ 7.5/10 RPE 2 Push Press @ 8/10 RPE *Reps are for speed. Metcon (AMRAP – Reps) 12:00 AMRAP 3-6-9-12-15…. V-Ups Push Ups Hang Power Cleans (135/95)TARGET SCORE Target reps: 135+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 15/12 Calorie Bike 8 KB Front Rack Lunge (Right) 20 Mountain Climbers 8 KB Front Rack Lunge (Left) Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat 10 Front Squats @ 6/10 RPE 8 Front Squats @ 6.5/10 RPE 6 Front Squats @ 7/10 RPE 4 Front Squats @ 7.5/10 RPE 2 Front Squats @ 8/10 RPE *Each set are for speed. *Rest as needed between sets Metcon (Time) 4 Rounds 400m Run 10 DB Front Squats (2×50/35) 10 DB Box Steps Ups (50/35) (24/20)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 15/12 Calorie Bike 8 KB Front Rack Lunge (Right) 20 Mountain Climbers 8 KB Front Rack Lunge (Left) Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat 10 Front Squats @ 6/10 RPE 8 Front Squats @ 6.5/10 RPE 6 Front Squats @ 7/10 RPE 4 Front Squats @ 7.5/10 RPE 2 Front Squats @ 8/10 RPE *Each set are for speed. *Rest as needed between sets Metcon (Time) 4 Rounds 400m Run 10 DB Front Squats (2×50/35) 10 DB Box Steps Ups (50/35) (24/20)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 15/12 Calorie Bike 8 KB Front Rack Lunge (Right) 20 Mountain Climbers 8 KB Front Rack Lunge (Left) Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat 10 Front Squats @ 6/10 RPE 8 Front Squats @ 6.5/10 RPE 6 Front Squats @ 7/10 RPE 4 Front Squats @ 7.5/10 RPE 2 Front Squats @ 8/10 RPE *Each set are for speed. *Rest as needed between sets Metcon (Time) 4 Rounds 400m Run 10 DB Front Squats (2×50/35) 10 DB Box Steps Ups (50/35) (24/20)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 15/12 Calorie Bike 8 KB Front Rack Lunge (Right) 20 Mountain Climbers 8 KB Front Rack Lunge (Left) Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat 10 Front Squats @ 6/10 RPE 8 Front Squats @ 6.5/10 RPE 6 Front Squats @ 7/10 RPE 4 Front Squats @ 7.5/10 RPE 2 Front Squats @ 8/10 RPE *Each set are for speed. *Rest as needed between sets Metcon (Time) 4 Rounds 400m Run 10 DB Front Squats (2×50/35) 10 DB Box Steps Ups (50/35) (24/20)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more