BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 4 sets @ consistent effort In a 2-minute window 200m Ski (OR Row) Max Shuttle Runs in the time remaining (50ft) -rest 2 minutes- In a 2-minute window 8 Shuttle Runs (50ft) Max meter Ski (OR Row) in the time remaining -rest 2 minutes b/t sets- *Every 25m of ski = 1 rep TARGET SCORE Target reps: 8 + (this is 8+ shuttle rounds or 200m+ on the Ski (OR Row))Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Hang DB Clean and Jerk Alternating Step Back DB Lunges *25/20 Calorie Bike between each setTime Cap: 30:00 PERFORMANCE 8-10-22 (Time) FOR TIME 100-80-60-40-20 Double Unders 10-20-30-40-50 Wall Balls 20/14TARGET SCORE Target time: 16:00 Time cap: 20:00 ACCESSORY (Checkmark) 3 – 4 Sets 10 DB Incline Bench Press (Moderate) 20 Alternating DB Hammer Curls (Moderate) 20 Banded Overhead Tricep Extensions 10 Weighted AbMat Sit Ups Rest 2:00 between setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 25 Single Unders (OR Double Unders) 15 DB Push Press – Rest 2:00 – 6:00 AMRAP 10 Calorie Ski 10 KB Swings – Rest 2:00 – PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6/10 RPE 2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE 2 Push Jerk + 1 Split Jerk @ 7/10 RPE 2 Push Jerk + 2 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8/10 RPE 9-27-22 (Time) 30 Devil Presses (50s/35s) 30 HSPU (OR Dumbbell Push Press) 15 Devil Presses 15 HSPUTARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Goblet Squats Minute 4: 10 – 20 Box Jump Overs Minute 5: Rest PERFORMANCE Clean Complex 10 Sets (1 Set Every 1:15) Build to a heavy unbroken complex 1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean 11-14-22 (AMRAP – Reps) 16:00 AMRAP 3-6-9-12-15-18….. OHS (95/65) T2B *15/12 Calorie Bike after each set (OR 200m Run) *Score is total reps completed including bike calories. *Every 25m Run = 1 rep.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 10 Banded Tricep Extensions 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie Bike PERFORMANCE Metcon (Time) 15 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats *200m Run after each round. *Wear a 20/14# vest.Read more