BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Option 1) (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: American KB Swings Minute 2: Calorie Bike Minute 3: Hand Release Push Ups Minute 4: V-Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 6/10 RPE 4 Power Snatch @ 6.6/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Rest 3 minutes between each set. *Must be touch and go. *There is no resting between the 5-4-3-2-1. CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Option 1) (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: American KB Swings Minute 2: Calorie Bike Minute 3: Hand Release Push Ups Minute 4: V-Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 6/10 RPE 4 Power Snatch @ 6.6/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Rest 3 minutes between each set. *Must be touch and go. *There is no resting between the 5-4-3-2-1. CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Option 1) (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: American KB Swings Minute 2: Calorie Bike Minute 3: Hand Release Push Ups Minute 4: V-Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 6/10 RPE 4 Power Snatch @ 6.6/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Rest 3 minutes between each set. *Must be touch and go. *There is no resting between the 5-4-3-2-1. CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 DB Incline Bench Press 10 DB French Press 15/12 Calorie Ski 10 Barbell Bicep Curls 10 Ring Rows 15/12 Calorie Bike 10 Strict Hanging Knee Raises 10 Russian Twist (R + L = 1 Rep) 15/12 Calorie Row PERFORMANCE Metcon (Time) 7 Rounds 10 Burpee Broad Jumps (4/3ft) 50ft Walking Lunge 250/200m Row *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 DB Incline Bench Press 10 DB French Press 15/12 Calorie Ski 10 Barbell Bicep Curls 10 Ring Rows 15/12 Calorie Bike 10 Strict Hanging Knee Raises 10 Russian Twist (R + L = 1 Rep) 15/12 Calorie Row PERFORMANCE Metcon (Time) 7 Rounds 10 Burpee Broad Jumps (4/3ft) 50ft Walking Lunge 250/200m Row *Wear a 20/14# vest.Read more