BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 Box Jumps 10 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 1000/800m Row 25 Box Jumps 25 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 250/200m Row 10 Box Jumps 10 Single Arm KB SnatchesTime Cap: 30:00 PERFORMANCE Thruster 5 Thrusters @ 5.5/10 RPE 5 Thrusters @ 6/10 RPE 3 Thrusters @ 6.5/10 RPE 3 Thrusters @ 7/10 RPE 3 Thrusters @ 7.5/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 10 HSPU 10 Single Arm DB Thrusters (50/35) (5 per side) *Max Double Unders in remaining time. Rest 1:1 *RX + Strict HSPUTARGET SCORE Target reps: 50+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 8:00 EMOM Minute 1: 12 Shuttle Runs (25ft) Minute 2: 5 – 10 Strict Pull Ups Rest 2:00 8:00 EMOM Minute 1: 15/12 Calorie Row Minute 2: 10 – 20 Burpees Rest 2:00 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 10 – 20 Air SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 8:00 EMOM Minute 1: 12 Shuttle Runs (25ft) Minute 2: 5 – 10 Strict Pull Ups Rest 2:00 8:00 EMOM Minute 1: 15/12 Calorie Row Minute 2: 10 – 20 Burpees Rest 2:00 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 10 – 20 Air SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 15 DB Bench Press Minute 2: 8 – 15 Calorie Ski (OR Row) Minute 3: 10 – 20 AbMat Sit-ups Minute 4: 10 – 20 KB Deadlifts Minute 5: Rest PERFORMANCE Push Press 10 Push Press @ 6/10 RPE 8 Push Press @ 6.5/10 RPE 6 Push Press @ 7/10 RPE 4 Push Press @ 7.5/10 RPE 2 Push Press @ 8/10 RPE *Reps are for speed. Metcon (AMRAP – Reps) 12:00 AMRAP 3-6-9-12-15…. V-Ups Push Ups Hang Power Cleans (135/95)TARGET SCORE Target reps: 135+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 15 DB Bench Press Minute 2: 8 – 15 Calorie Ski (OR Row) Minute 3: 10 – 20 AbMat Sit-ups Minute 4: 10 – 20 KB Deadlifts Minute 5: Rest PERFORMANCE Push Press 10 Push Press @ 6/10 RPE 8 Push Press @ 6.5/10 RPE 6 Push Press @ 7/10 RPE 4 Push Press @ 7.5/10 RPE 2 Push Press @ 8/10 RPE *Reps are for speed. Metcon (AMRAP – Reps) 12:00 AMRAP 3-6-9-12-15…. V-Ups Push Ups Hang Power Cleans (135/95)TARGET SCORE Target reps: 135+Read more