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) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 DB Bench Press 20 Banded Tricep Extensions 20/15 Calorie Ski 10 Banded Lat Pull Downs 20 Alternating DB Hammer Curls 20/15 Calorie Bike 100ft DB Farmer Carry 20 AbMat Sit Ups PERFORMANCE Metcon (Time) 7 Rounds 10 Single Arm DB Thrusters (50/35) 15 Burpee Over DB 20/15 Calorie Row Wear a 20/14# vest.Time Cap: 40:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 DB Bench Press 20 Banded Tricep Extensions 20/15 Calorie Ski 10 Banded Lat Pull Downs 20 Alternating DB Hammer Curls 20/15 Calorie Bike 100ft DB Farmer Carry 20 AbMat Sit Ups PERFORMANCE Metcon (Time) 7 Rounds 10 Single Arm DB Thrusters (50/35) 15 Burpee Over DB 20/15 Calorie Row Wear a 20/14# vest.Time Cap: 40:00Read more