BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Bike *200m Run after each round PERFORMANCE Deadlift 5 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 1 Deadlifts @ 8.5/10 RPE 1 Deadlifts @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 11/9 Calorie Row (OR SKI) 11 Deadlifts (185/125) 22 Double Unders (OR 44 Single Unders)TARGET SCORE Target rounds: 8+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Bike *200m Run after each round PERFORMANCE Deadlift 5 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 1 Deadlifts @ 8.5/10 RPE 1 Deadlifts @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 11/9 Calorie Row (OR SKI) 11 Deadlifts (185/125) 22 Double Unders (OR 44 Single Unders)TARGET SCORE Target rounds: 8+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Bike *200m Run after each round PERFORMANCE Deadlift 5 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 1 Deadlifts @ 8.5/10 RPE 1 Deadlifts @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 11/9 Calorie Row (OR SKI) 11 Deadlifts (185/125) 22 Double Unders (OR 44 Single Unders)TARGET SCORE Target rounds: 8+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Bike *200m Run after each round PERFORMANCE Deadlift 5 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 1 Deadlifts @ 8.5/10 RPE 1 Deadlifts @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 11/9 Calorie Row (OR SKI) 11 Deadlifts (185/125) 22 Double Unders (OR 44 Single Unders)TARGET SCORE Target rounds: 8+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP 10/8 Calorie Ski 15 American KB Swings Rest 1:00 4:00 AMRAP 50 Double Unders (OR 100 Single Unders) 15 Hand Release Push Ups Rest 1:00 PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE 2 Push Jerk + 1 Split Jerk @ 7.5/10 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 Metcon (AMRAP – Reps) 12:00 AMRAP 6-12-18-24 -30….. Alternating DB Snatches (50/35) 3-6-9-12-15…. Burpee Pull Ups *3 Wall Walks after each set. Score is total reps.TARGET SCORE Target reps: 130+Read more