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

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 (Checkmark) 30:00 EMOM Minute 1: 250/200m Row Minute 2: 8 Single Arm KB Thrusters (Right) Minute 3: 15 KB Sumo Deadlift High Pulls Minute 4: 8 Single Arm KB Thrusters (Left) Minute 5: Rest PERFORMANCE Squat Clean + Front Squat 1 Squat Clean + 2 Front Squats @ 6/10 RPE 1 Squat Clean + 2 Front Squats @ 6.5/10 RPE 1 Squat Clean + 1 Front Squats @ 7/10 RPE 1 Squat Clean + 1 Front Squats @ 7.5/10 RPE 1 Squat Clean + 1 Front Squats @ 8/10 RPE Metcon (Time) 3 Rounds 400m Run 50 Double Unders 15 Front Squats (155/105) RX+ 185/125TARGET SCORE Target time:10:00 – 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 250/200m Row Minute 2: 8 Single Arm KB Thrusters (Right) Minute 3: 15 KB Sumo Deadlift High Pulls Minute 4: 8 Single Arm KB Thrusters (Left) Minute 5: Rest PERFORMANCE Squat Clean + Front Squat 1 Squat Clean + 2 Front Squats @ 6/10 RPE 1 Squat Clean + 2 Front Squats @ 6.5/10 RPE 1 Squat Clean + 1 Front Squats @ 7/10 RPE 1 Squat Clean + 1 Front Squats @ 7.5/10 RPE 1 Squat Clean + 1 Front Squats @ 8/10 RPE Metcon (Time) 3 Rounds 400m Run 50 Double Unders 15 Front Squats (155/105) RX+ 185/125TARGET SCORE Target time:10:00 – 12:00 Time cap: 16:00Read more