BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Goblet Squats 12 V-Ups Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 3 Front Squats @ 6.5/10 RPE 3 Front Squats @ 7/10 RPE 3 Front Squats @ 7.5/10 RPE 3 Front Squats @ 8/10 RPE Metcon (AMRAP – Reps) 4 Sets: 2:00 AMRAP 15/12 Calorie Row 7 Overhead Squats (115/75) Max Box Jump Overs (24/20) Rest 2:00 between sets. RX + 135/95TARGET SCORE Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Goblet Squats 12 V-Ups Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 3 Front Squats @ 6.5/10 RPE 3 Front Squats @ 7/10 RPE 3 Front Squats @ 7.5/10 RPE 3 Front Squats @ 8/10 RPE Metcon (AMRAP – Reps) 4 Sets: 2:00 AMRAP 15/12 Calorie Row 7 Overhead Squats (115/75) Max Box Jump Overs (24/20) Rest 2:00 between sets. RX + 135/95TARGET SCORE Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 3 minute Ski @ 70% 3 minute Echo @ 75% 3 minute Row @ 80% -Rest 3 minutes- 3 minute Row @ 70% 3 minute Ski @ 75% 3 minute Echo @ 80% -Rest 3 minutes- 3 minute Echo @ 70% 3 minute Row @ 75% 3 minute Ski @ 80% PERFORMANCE Metcon (Time) 4 Rounds 400m Run 10 Deadlifts (95.65) 10 Hang Power Cleans (95/65) *Wear a 20/14# VestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 3 minute Ski @ 70% 3 minute Echo @ 75% 3 minute Row @ 80% -Rest 3 minutes- 3 minute Row @ 70% 3 minute Ski @ 75% 3 minute Echo @ 80% -Rest 3 minutes- 3 minute Echo @ 70% 3 minute Row @ 75% 3 minute Ski @ 80% PERFORMANCE Metcon (Time) 4 Rounds 400m Run 10 Deadlifts (95.65) 10 Hang Power Cleans (95/65) *Wear a 20/14# VestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65(RX) – 135/95(RX+) 2 – 100m Run 3 – Clean And Jerk 95/65(RX) – 135/95(RX+) 4 – Bar Muscle ups(RX) – Ring Muscle ups(RX+) 5 – KB Swing 53/35(RX) – 70/53(RX+) 6 – Box Jump 24/20(RX) – 30/24(RX+) 7 – T2B 8 – C2B Pull Up 9 – Kipping HSPU(RX) – Strict HSPU(RX+) 10 – Wall Ball 20/14(RX) – 30/20(RX+) 11 – Burpee 12 – Thrusters 95/65(RX) – 135/95(RX+) Class work should be completed in 45 min. Make sure the scale is appropriate. RX is 95/65 RX+ is 135/95Read more