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 (AMRAP – Reps) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Alternating Jumping Lunges – Rest 1:00 Score is total reps completed. PERFORMANCE Metcon (AMRAP – Reps) 5 Sets 3:00 AMRAP 250/200m Row 20 Box Jump Overs (24/20) ODD Sets: Max Back Squats (95/65) EVEN Sets: Max Front Squats (95/65) Rest 3:00 between sets RX+ ODD Sets: Overhead Squats (95/65)TARGET SCORE Target reps: 15+ Bulgarian Split Squat 10 Bulgarian Split Squats (5 Per Side) @ 5/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 6/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 7/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 8/10 RPE *Hold either KB’s or DB’s in each hand.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Alternating Jumping Lunges – Rest 1:00 Score is total reps completed. PERFORMANCE Metcon (AMRAP – Reps) 5 Sets 3:00 AMRAP 250/200m Row 20 Box Jump Overs (24/20) ODD Sets: Max Back Squats (95/65) EVEN Sets: Max Front Squats (95/65) Rest 3:00 between sets RX+ ODD Sets: Overhead Squats (95/65)TARGET SCORE Target reps: 15+ Bulgarian Split Squat 10 Bulgarian Split Squats (5 Per Side) @ 5/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 6/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 7/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 8/10 RPE *Hold either KB’s or DB’s in each hand.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Alternating Jumping Lunges – Rest 1:00 Score is total reps completed. PERFORMANCE Metcon (AMRAP – Reps) 5 Sets 3:00 AMRAP 250/200m Row 20 Box Jump Overs (24/20) ODD Sets: Max Back Squats (95/65) EVEN Sets: Max Front Squats (95/65) Rest 3:00 between sets RX+ ODD Sets: Overhead Squats (95/65)TARGET SCORE Target reps: 15+ Bulgarian Split Squat 10 Bulgarian Split Squats (5 Per Side) @ 5/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 6/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 7/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 8/10 RPE *Hold either KB’s or DB’s in each hand.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Alternating Jumping Lunges – Rest 1:00 Score is total reps completed. PERFORMANCE Metcon (AMRAP – Reps) 5 Sets 3:00 AMRAP 250/200m Row 20 Box Jump Overs (24/20) ODD Sets: Max Back Squats (95/65) EVEN Sets: Max Front Squats (95/65) Rest 3:00 between sets RX+ ODD Sets: Overhead Squats (95/65)TARGET SCORE Target reps: 15+ Bulgarian Split Squat 10 Bulgarian Split Squats (5 Per Side) @ 5/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 6/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 7/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 8/10 RPE *Hold either KB’s or DB’s in each hand.Read more