BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: Double KB Push Press Minute 3: KB Gorilla Rows Minute 4: AbMat Sit Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Push Jerk + Jerk Build to a heavy 1 Push Jerk + 1 Split Jerk in 15 minutes. 2 Push Jerk + 2 Split Jerk @ 6/10 RPE 2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 7/10 RPE 1 Push Jerk + 1 Split Jerk @ 8/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 9/10 RPE 1 Push Jerk + 1 Split Jerk @ 9.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 10/10 RPE Metcon (Time) 18-15-12-9-6-3...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 15/12 Calorie Bike 10 Alternating DB Snatches 10 Single DB Box Step Ups Rest 1:30 between sets. PERFORMANCE Clean Build to a 1 RM in 15 minutes 3 Squat Clean @ 6/10 RPE 2 Squat Clean @ 6.5/10 RPE 1 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @ 8.5/10 RPE 1 Squat Clean @ 9/10 RPE 1 Squat Clean @ 9.5/10 RPE 1 Squat Clean @ 10/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 250/200m Row Max DB Front Rack Lunge (2×50/2×35) Rest 2:00 between sets 5ft = 1 repTARGET SCORE Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 15/12 Calorie Bike 10 Alternating DB Snatches 10 Single DB Box Step Ups Rest 1:30 between sets. PERFORMANCE Clean Build to a 1 RM in 15 minutes 3 Squat Clean @ 6/10 RPE 2 Squat Clean @ 6.5/10 RPE 1 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @ 8.5/10 RPE 1 Squat Clean @ 9/10 RPE 1 Squat Clean @ 9.5/10 RPE 1 Squat Clean @ 10/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 250/200m Row Max DB Front Rack Lunge (2×50/2×35) Rest 2:00 between sets 5ft = 1 repTARGET SCORE Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 15/12 Calorie Bike 10 Alternating DB Snatches 10 Single DB Box Step Ups Rest 1:30 between sets. PERFORMANCE Clean Build to a 1 RM in 15 minutes 3 Squat Clean @ 6/10 RPE 2 Squat Clean @ 6.5/10 RPE 1 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @ 8.5/10 RPE 1 Squat Clean @ 9/10 RPE 1 Squat Clean @ 9.5/10 RPE 1 Squat Clean @ 10/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 250/200m Row Max DB Front Rack Lunge (2×50/2×35) Rest 2:00 between sets 5ft = 1 repTARGET SCORE Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 15/12 Calorie Bike 10 Alternating DB Snatches 10 Single DB Box Step Ups Rest 1:30 between sets. PERFORMANCE Clean Build to a 1 RM in 15 minutes 3 Squat Clean @ 6/10 RPE 2 Squat Clean @ 6.5/10 RPE 1 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @ 8.5/10 RPE 1 Squat Clean @ 9/10 RPE 1 Squat Clean @ 9.5/10 RPE 1 Squat Clean @ 10/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 250/200m Row Max DB Front Rack Lunge (2×50/2×35) Rest 2:00 between sets 5ft = 1 repTARGET SCORE Target reps: 10+Read more