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) Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 5 Deadlift @ 6.5/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 8/10 RPE 5 Deadlift @ 8+/10 RPE Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12/10 Calorie Bike In remaining time: Max C2B Rest :90 between setsTARGET SCORE Target reps: 10Read 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) Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 5 Deadlift @ 6.5/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 8/10 RPE 5 Deadlift @ 8+/10 RPE Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12/10 Calorie Bike In remaining time: Max C2B Rest :90 between setsTARGET SCORE Target reps: 10Read 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) Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 5 Deadlift @ 6.5/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 8/10 RPE 5 Deadlift @ 8+/10 RPE Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12/10 Calorie Bike In remaining time: Max C2B Rest :90 between setsTARGET SCORE Target reps: 10Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 10 Alternating DB Clean and Jerk 10 Push Ups* Rest 1:00 *Sub 10 Burpees on even sets (2/4) PERFORMANCE Split Jerk 3 Split Jerk @ 6/10 RPE 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 2-4-6-8-10-12-14-16….. HSPU 4-8-12-16-20-24-28-32… Alternating DB Snatch (50/35) *3 Burpee Over DB after each round.TARGET SCORE: Target reps: 144+ (Finishing round of 12/24/3)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 10 Alternating DB Clean and Jerk 10 Push Ups* Rest 1:00 *Sub 10 Burpees on even sets (2/4) PERFORMANCE Split Jerk 3 Split Jerk @ 6/10 RPE 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 2-4-6-8-10-12-14-16….. HSPU 4-8-12-16-20-24-28-32… Alternating DB Snatch (50/35) *3 Burpee Over DB after each round.TARGET SCORE: Target reps: 144+ (Finishing round of 12/24/3)Read more