BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 15 Russian KB Swings (70/53) Minute 2: 50ft Single Arm KB Farmer Carry (70/53) (Each Side) Minute 3: 1 Round of Cindy Minute 4: 1 Set of Max Unbroken V-Ups Minute 5: 1 Minute Recovery Bike Cindy 5 Pull Ups 10 Push Ups 15 Air SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Buy In: 1500/1200m Row 5 Rounds 10 DB Hang Clean and Jerks (Right) 15 DB Box Step Overs 10 DB Hang Clean and Jerks (Left) Buy Out: 1500/1200m Row Time Cap: 30:00 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 Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 400m Run 16 KB Clean and Jerk (53/35) 16 T2BTARGET SCORE: Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Buy In: 1500/1200m Row 5 Rounds 10 DB Hang Clean and Jerks (Right) 15 DB Box Step Overs 10 DB Hang Clean and Jerks (Left) Buy Out: 1500/1200m Row Time Cap: 30:00 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 Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 400m Run 16 KB Clean and Jerk (53/35) 16 T2BTARGET SCORE: Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Buy In: 1500/1200m Row 5 Rounds 10 DB Hang Clean and Jerks (Right) 15 DB Box Step Overs 10 DB Hang Clean and Jerks (Left) Buy Out: 1500/1200m Row Time Cap: 30:00 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 Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 400m Run 16 KB Clean and Jerk (53/35) 16 T2BTARGET SCORE: Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Buy In: 1500/1200m Row 5 Rounds 10 DB Hang Clean and Jerks (Right) 15 DB Box Step Overs 10 DB Hang Clean and Jerks (Left) Buy Out: 1500/1200m Row Time Cap: 30:00 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 Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 400m Run 16 KB Clean and Jerk (53/35) 16 T2BTARGET SCORE: Target rounds: 3.5+Read more