BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20 Hang Dumbbell Clean & Jerks 16 Alternating Jumping Lunges 12 Weighted AbMat Sit Ups 8 Calorie Bike Rest 2:00 after every 3 rounds *Single Dumbbell for Hang Clean & Jerks. Perform 5+ reps on one side before switching arms. PERFORMANCE Back Squat 5 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9.5/10 RPE Metcon (Time) 27-21-15-9 Hang Power Cleans (115/75) T2B RX+ 135/96TARGET SCORE Target time: Sub 10:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20 Hang Dumbbell Clean & Jerks 16 Alternating Jumping Lunges 12 Weighted AbMat Sit Ups 8 Calorie Bike Rest 2:00 after every 3 rounds *Single Dumbbell for Hang Clean & Jerks. Perform 5+ reps on one side before switching arms. PERFORMANCE Back Squat 5 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9.5/10 RPE Metcon (Time) 27-21-15-9 Hang Power Cleans (115/75) T2B RX+ 135/96TARGET SCORE Target time: Sub 10:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20 Hang Dumbbell Clean & Jerks 16 Alternating Jumping Lunges 12 Weighted AbMat Sit Ups 8 Calorie Bike Rest 2:00 after every 3 rounds *Single Dumbbell for Hang Clean & Jerks. Perform 5+ reps on one side before switching arms. PERFORMANCE Back Squat 5 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9.5/10 RPE Metcon (Time) 27-21-15-9 Hang Power Cleans (115/75) T2B RX+ 135/96TARGET SCORE Target time: Sub 10:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 AMRAP Minute 1: 15/12 Calorie Row Minute 2: 20 Box Step Ups (24/20) Minute 3: 15 DB Bench Press Minute 4: 15 KB Goblet Squats Minute 5: 15 Russian KB Swings Minute 6: 200m RunRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 AMRAP Minute 1: 15/12 Calorie Row Minute 2: 20 Box Step Ups (24/20) Minute 3: 15 DB Bench Press Minute 4: 15 KB Goblet Squats Minute 5: 15 Russian KB Swings Minute 6: 200m RunRead more