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) 8:00 AMRAP 500/400m Row 12 DB Power Cleans Rest 2:00 8:00 AMRAP 400m Run 12 DB Shoulder to Overhead Rest 2:00 8:00 AMRAP 250/200m Row 12 DB Power Cleans 200m Run 12 DB Shoulder to Overhead PERFORMANCE Power Clean & Jerk 8:00 EMOM 4 Power Clean and Jerk @ 135/95 OR 55-60% of 1RM *Touch and go or quick singles Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Wall Walks 9 T2B 27 KB Swings (53/35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 500/400m Row 12 DB Power Cleans Rest 2:00 8:00 AMRAP 400m Run 12 DB Shoulder to Overhead Rest 2:00 8:00 AMRAP 250/200m Row 12 DB Power Cleans 200m Run 12 DB Shoulder to Overhead PERFORMANCE Power Clean & Jerk 8:00 EMOM 4 Power Clean and Jerk @ 135/95 OR 55-60% of 1RM *Touch and go or quick singles Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Wall Walks 9 T2B 27 KB Swings (53/35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 500/400m Row 12 DB Power Cleans Rest 2:00 8:00 AMRAP 400m Run 12 DB Shoulder to Overhead Rest 2:00 8:00 AMRAP 250/200m Row 12 DB Power Cleans 200m Run 12 DB Shoulder to Overhead PERFORMANCE Power Clean & Jerk 8:00 EMOM 4 Power Clean and Jerk @ 135/95 OR 55-60% of 1RM *Touch and go or quick singles Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Wall Walks 9 T2B 27 KB Swings (53/35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 500/400m Row 12 DB Power Cleans Rest 2:00 8:00 AMRAP 400m Run 12 DB Shoulder to Overhead Rest 2:00 8:00 AMRAP 250/200m Row 12 DB Power Cleans 200m Run 12 DB Shoulder to Overhead PERFORMANCE Power Clean & Jerk 8:00 EMOM 4 Power Clean and Jerk @ 135/95 OR 55-60% of 1RM *Touch and go or quick singles Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Wall Walks 9 T2B 27 KB Swings (53/35)TARGET SCORE Target rounds: 5+Read more