BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE DB Incline Bench Press 10 DB Incline Bench Press @ 6/10 RPE 10 DB Incline Bench Press @ 7/10 RPE 10 DB Incline Bench Press @ 8/10 RPE 10 DB Incline Bench Press @ 8/10 RPE *Superset with 15 Banded Tricep extensions Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 10 Shuttle Run (25ft) 20 Russian KB Swings (53/35) Rest 2:00 8:00 AMRAP 10 Shuttle Run (25ft) 20/15 Calorie RowRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10 KB Goblet Step Back Lunges 200m Run 10 Box Jumps Overs Rest 2:00 between sets PERFORMANCE Power Clean + Hang Power Clean Build to a heavy unbroken complex 2 Power Cleans + 1 Hang Power Clean Metcon (Time) 12-9-6-3-6-9-12 DB Hang Squat Cleans (2×50/2×35) DB Facing BurpeesTARGET SCORE Target time: 9:00 – 11:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 40 DB Hang Clean & Jerk 20 Burpee Over DB 40 Calorie Row 30 DB Hang Clean & Jerk 15 Burpee Over DB 30 Calorie Row 20 DB Hang Clean & Jerk 10 Burpee Over DB 20 Calorie Row 10 DB Hang Clean & Jerk 5 Burpee Over DB 10 Calorie RowTime Cap: 30:00 Optional Accessory (Checkmark) 3 Rounds 10 DB Hammer Curls 10 DB Shoulder Raises :30 Plank Right Side :30 Plank Left Side Rest 1:00 – 2:00 between sets. PERFORMANCE Shoulder Press 5 Strict Press @ 6/10 RPE 4 Strict Press @ 6.5/10 RPE 3 Strict Press @ 7/10 RPE 2 Strict Press @ 7.5/10 RPE 1 Strict Press @ 8/10 RPE Metcon (Time) 4 Rounds 8 C2B 8 Push Jerks (115/80) 400m Run RX+ 4 Bar Muscle Ups 8 Push Jerks (135/95) 400m RunTARGET SCORE Target...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP(:40 ON / :20 OFF) Minute 1: Jumping Air Squats Minute 2: V-Ups Minute 3: Calorie Bike Minute 4: KB Sumo Deadlift High Pulls Minute 5: Rest *Score is total reps completed PERFORMANCE Back Squat 3 Back Squats @ 5/10 RPE 2 Back Squats @ 6/10 RPE 2 Back Squats @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9+/10 RPE Metcon (Time) 100 Double Unders 21 DB Box Step Ups (50/35)(24/20) 75 Double Under 15 DB Box Step Ups (50/35)(24/20) 50 Double Unders 9 DB Box Step Ups (50/35)(24/20)TARGET SCORE Target time: Sub 10:00 Time cap: 13:00Read more