BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 500/400m Row 12 DB Power Cleans Rest 2:00 8:00 AMRAP 400m Run 12 DB Shoulder to Overhead Rest 2:00 8:00 AMRAP 250/200m Row 12 DB Power Cleans 200m Run 12 DB Shoulder to Overhead PERFORMANCE Power Clean & Jerk 8:00 EMOM 4 Power Clean and Jerk @ 135/95 OR 55-60% of 1RM *Touch and go or quick singles Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Wall Walks 9 T2B 27 KB Swings (53/35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 500/400m Row 12 DB Power Cleans Rest 2:00 8:00 AMRAP 400m Run 12 DB Shoulder to Overhead Rest 2:00 8:00 AMRAP 250/200m Row 12 DB Power Cleans 200m Run 12 DB Shoulder to Overhead PERFORMANCE Power Clean & Jerk 8:00 EMOM 4 Power Clean and Jerk @ 135/95 OR 55-60% of 1RM *Touch and go or quick singles Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Wall Walks 9 T2B 27 KB Swings (53/35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 500/400m Row 12 DB Power Cleans Rest 2:00 8:00 AMRAP 400m Run 12 DB Shoulder to Overhead Rest 2:00 8:00 AMRAP 250/200m Row 12 DB Power Cleans 200m Run 12 DB Shoulder to Overhead PERFORMANCE Power Clean & Jerk 8:00 EMOM 4 Power Clean and Jerk @ 135/95 OR 55-60% of 1RM *Touch and go or quick singles Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Wall Walks 9 T2B 27 KB Swings (53/35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 200′ KB Farmer Carry 10 KB Deadlifts 20/15 Calorie Ski 20 Barbell Bench Press (Light) 10 Strict Pull-Ups 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 each arm) 10 Single DB Head Curls PERFORMANCE Metcon (Time) 50-40-30-20-10 Calorie Bike Push Ups AbMat Sit Ups Air Squats Wear a 20/14# VestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 1000m Row 50 Power Cleans (115/75) 25 T2B 1000m Row 25 Power Snatches (95/65) 50 T2B 1000m Row 50 Power Cleans (115/95) 25 T2B *Split reps as desired. RX+ 135/95 on all movementsTARGET SCORE Target time: sub 27:00 Time cap: 35:00Read more