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

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