BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max KB Swings Minute 3: Max KB Front Rack Hold Minute 4: Max V-Ups Minute 5: Max Calorie Bike Score is total reps completed. PERFORMANCE Power Clean 10:00 EMOM Minute 1: 8 Power Cleans (115/75) (Unbroken) Minute 2: 8 Burpee Over Barbell Metcon (AMRAP – Reps) 4 Sets 1:30 AMRAP 12/10 Calorie Row 8 T2B Max Alternating Hang DB Clean and Jerks (50/35) Rest 1:1TARGET SCORE: Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max KB Swings Minute 3: Max KB Front Rack Hold Minute 4: Max V-Ups Minute 5: Max Calorie Bike Score is total reps completed. PERFORMANCE Power Clean 10:00 EMOM Minute 1: 8 Power Cleans (115/75) (Unbroken) Minute 2: 8 Burpee Over Barbell Metcon (AMRAP – Reps) 4 Sets 1:30 AMRAP 12/10 Calorie Row 8 T2B Max Alternating Hang DB Clean and Jerks (50/35) Rest 1:1TARGET SCORE: Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max KB Swings Minute 3: Max KB Front Rack Hold Minute 4: Max V-Ups Minute 5: Max Calorie Bike Score is total reps completed. PERFORMANCE Power Clean 10:00 EMOM Minute 1: 8 Power Cleans (115/75) (Unbroken) Minute 2: 8 Burpee Over Barbell Metcon (AMRAP – Reps) 4 Sets 1:30 AMRAP 12/10 Calorie Row 8 T2B Max Alternating Hang DB Clean and Jerks (50/35) Rest 1:1TARGET SCORE: Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max KB Swings Minute 3: Max KB Front Rack Hold Minute 4: Max V-Ups Minute 5: Max Calorie Bike Score is total reps completed. PERFORMANCE Power Clean 10:00 EMOM Minute 1: 8 Power Cleans (115/75) (Unbroken) Minute 2: 8 Burpee Over Barbell Metcon (AMRAP – Reps) 4 Sets 1:30 AMRAP 12/10 Calorie Row 8 T2B Max Alternating Hang DB Clean and Jerks (50/35) Rest 1:1TARGET SCORE: Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 Ring Rows 20/15 Calorie Ski 20 Alternating DB Hammer Curls (Total) (Moderate) 20 Banded Tricep Extensions 200m Run 30 Russian Twists 300′ DB Farmer Carry (Heavy) 20/15 Calorie Row PERFORMANCE Metcon (Checkmark) 10 Sets 1:00 Bike 1:00 Row 1:00 Ski Use the last 10 seconds of each minute to transition to the next movement. Stay in Zone 2Read more