BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: Max Box Jumps Minute 4: Max Alternating DB Snatches Minute 5: Rest PERFORMANCE Back Squat 2 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (4 Rounds for time) 4 Sets (1 Set Every 5:00) Odd Sets: 20/16 Calorie Bike Even Sets: 25/20 Calorie Row *95% effort!TARGET SCORE Target time: Sub 1:00 Time cap: 1:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 12 DB Bench Press (2×50/2×35) 24 Calorie Row Rest 1:30 10:00 AMRAP 8 Strict Pull Ups 24 Calorie Bike Rest 1:30 10:00 AMRAP 4 Wall Walks 24 GHD (OR 36 AbMat Sit Ups)*Athlete’s can push the pace during each AMRAP or treat this as an active recovery day (50-60% effort)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 12 DB Bench Press (2×50/2×35) 24 Calorie Row Rest 1:30 10:00 AMRAP 8 Strict Pull Ups 24 Calorie Bike Rest 1:30 10:00 AMRAP 4 Wall Walks 24 GHD (OR 36 AbMat Sit Ups)*Athlete’s can push the pace during each AMRAP or treat this as an active recovery day (50-60% effort)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 20/15 Calorie Bike 10 Double KB Deadlifts 10 Burpee Over KB 20 AbMat Sit Ups Rest 2:00 after every 2 rounds PERFORMANCE Deadlift 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 1 Deadlift @ 8/10 RPE 1 Deadlift @ 8.5/10 RPE Metcon (2 Rounds for time) 2 Sets 3 Rounds 10 Bar Facing Burpees 10 Deadlifts (225/155) Rest 2:00 between setsTARGET SCORE Target time: 4 – 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200m Run 10 Box Jumps Rest 2:00 5:00 AMRAP 200m Row 10 Alternating Hang DB Clean and Jerk Rest 2:00 14:00 AMRAP 200m Run 10 Box Jumps 200m Row 10 Alternating Hang DB Clean and Jerks PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6/10 RPE 2 Push Jerk + 1 Split Jerk @ 7/10 RPE 1 Push Jerk + 1 Split Jerk @ 8/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 9/10 RPE Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTARGET SCORE Target time: Sub 12:00 Time Cap: 15:00Read more