BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1200m Run 6 Single Arm Devil Press 25 Double Unders (40 Single Unders) 800m Run 12 Single Arm Devil Press 50 Double Unders (75 Single Unders) 400m Run 18 Single Arm Devil Press 75 Double Unders (125 Single Unders) 400m Run 18 Single Arm Devil Press 75 Double Unders (125 Single Unders) 800m Run 12 Single Arm Devil Press 50 Double Unders (75 Single Unders) 1200m Run 6 Single Arm Devil Press 25 Double Unders (40 Single Unders)Time Cap: 30:00 PERFORMANCE Back Squat 3 Back Squat @ 6/10 RPE 3 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 3 Back Squat @ 7.5/10 RPE 3 Back Squat @ 8/10 RPE Metcon (Time) 5 Rounds 200m Run 10 Box Jump Overs (24/20) 5 Wall WalksTARGET SCORE Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 20:00 EMOM Minute 1: 12 Shuttle Runs (25ft = 1 rep) Minute 2: 15 GHD (OR 20 AbMat Sit Ups) Minute 3: 15 Wall Balls (20/14) Minute 4: 12 Russian KB Swings (70/53) Metcon (Checkmark) 3 – 4 Sets 5 Single Arm DB Bent Over Row (Right) 5 Single Arm DB Bent Over Row (Left) 20 Alternating DB Hammer Curls (10 per side) 10 Plank DB DragsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: 10-15 KB Sumo Deadlift High Pulls Minute 4: 10-15 Burpees Minute 5: Rest PERFORMANCE Back Rack Lunge 10 Back Rack Lunge @ 6/10 RPE 8 Back Rack Lunge @ 6.5/10 RPE 6 Back Rack Lunge @ 7/10 RPE 4 Back Rack Lunge @ 7.5/10 RPE 2 Back Rack Lunge @ 8/10 RPE Metcon (4 Rounds for time) 4 Sets 20/15 Calorie Row 10 Burpee Box Jump Overs (24/20) Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1000/800m Row 10 DB Hang Power Cleans 10 DB Front Squats Rest 2:00 after every 2 rounds PERFORMANCE Clean Complex EMOM x 10 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *The goal is to start moderate and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets. Metcon (Time) 5 Rounds 12/10 Calorie Bike 9 HSPU 6 Power Cleans (115/80)TARGET SCORE Target time: Sub 12:00 Time cap: 17:00Read more