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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) A. 10:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats B. 10:00 EMOM Minute 1: 100m Run Minute 2: DB Deadlifts C. 10:00 EMOM Minute 1: Calorie Bike Minute 2: DB Step Back Lunges PERFORMANCE Deadlift (5-5-4-4-3)...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Ring Rows (OR Pull-Ups) 15 KB Swings 15 Goblet Squats 15 Burpees 400m Run PERFORMANCE Metcon (Time) FOR TIME (Teams of 2) 100/80 Calorie Bike 75 Burpee Box Jump Overs (24/20) 50 Synchro Alternating DB Snatches (50/35)...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 5-10-15-20-25-30…. Hand Release Push-Ups Calorie Ski Alternating Hang DB Clean & Jerks *50 Single Unders (OR 50 Double Unders After Each Round PERFORMANCE Bench Press (3-3-3-2-2) 3 @ 7 RPE 3 @ 7.5 RPE 3 @ 8 RPE 2 @...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Wall Ball Squat Cleans Minute 3: Abmat Sit-ups with Wall Ball Minute 4: Step Back Lunges with Wall Ball Minute 5: Rest PERFORMANCE Back Squat (3-3-3-2-2) 3 @ 7 RPE 3...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 10:00 AMRAP 20/15 Calorie Bike 10 Incline Bench Press 20 Bench Dips – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Row 10 Barbell Bicep Curls 20 Barbell Rows – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski Erg 10 Weighted Abmat Situps...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Hotshots 19 (PREP) 10 Rounds 18 Air Squats 10 Power Cleans (135/95) 4 Strict Pull-ups 200m RunTARGET SCORE: Target time: Sub 35:00 Time cap: 40:00
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BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double Dumbbell Reverse Lunge (3/leg) + 5 Double Dumbbell Hang Squat Clean + 4 Double Dumbbell Split Jerk (2/leg) 4 Muscle Clean @ 6/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans....
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Calorie Ski Minute 2: DB Bench Press Minute 3: Plank Minute 4: Calorie Ski Minute 5: DB Seated Strict Press Minute 6: Rest PERFORMANCE Handstand Push-ups Spend 10:00 – 12:00 on HSPU Metcon (3 Rounds for time) 3 Sets 27/21...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 AMRAP 20 Calorie Row 20 DB Step Back Lunges Rest 2:00 8:00 AMRAP 20 Calorie Row 20 Box Jumps Rest 2:00 10:00 AMRAP 20 Calorie Row 20 DB Step Back Lunges 20 Box Jumps PERFORMANCE Front Rack Lunge 4 Sets 8 @ 6/10...
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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/18 Calorie Bike 10 Single Arm Devil Press (Right) 20 DB Goblet Squats 10 Single Arm Devil Press (Left) 20 V-Ups PERFORMANCE Metcon (Time) FOR TIME 20-18-16-14-12-10 Single Arm DB Thrusters 50/35 Burpee Box Jump Overs 24/20 T2B...
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