BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds :30 Kettlebell Farmer Carry Hold 15 Kettlebell Deadlifts 20 Calorie Bike Rest 2:00 after every three rounds PERFORMANCE Power Snatch 10:00 EMOM Start at 55-60% of 1RM and build to a heavy single for the day. Metcon (Time) 50 Burpees 50 Alternating Dumbbell Snatch (50/35) 50 BurpeesTARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 10:00 EMOM *Start at 60-65% of 1RM and build to a heavy single for the day. Metcon (Checkmark) 20:00 EMOM Minute 1: 12 Shuttle Runs (25ft) Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 12 Hand Release Push Ups Minute 4: 24 AbMat Sit Ups with Plate (25/15)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Box Jump Overs 12 Calorie Bike 12 Alternating Dumbbell Snatch Rest 3:00 8:00 AMRAP 8 Box Jump Overs 8 Calorie Bike 8 Alternating Dumbbell Snatch Rest 3:00 4:00 AMRAP 4 Box Jump Overs 4 Calorie Bike 4 Alternating Dumbbell Snatch PERFORMANCE Front Squat 5 Front Squats @ 5.5/10 RPE 5 Front Squats @ 6/10 RPE 3 Front Squats @ 7/10 RPE 3 Front Squats @ 7.5/10 RPE 1 Front Squat @ 8.5/10 RPE 1 Front Squat @ 9/10 RPE Metcon (Time) 5 Rounds 250/200m Row 20 Wall Balls (20/14)TARGET SCORE Target time: Sub 11:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for reps) 5 Sets 4:00 AMRAP 12/10 Calorie Ski Erg 6 Double Dumbbell Push Press 12/10 Calorie Ski Erg 6 Dumbbell Gorilla Row (3 per side) Rest 2:00 between sets *Score is total reps completed each set. PERFORMANCE Push Jerk Take 15 minutes to build to a 5 rep Push Jerk max. Metcon (AMRAP – Reps) 9:00 AMRAP 1-2-3-4-5-6-7-8….. Wall Walks 5-10-15-20-25-30-35-40…. V-Ups *35 Double Unders after each set. (OR 70 Single Unders)TARGET SCORE Target reps: 265+ (finishing round of 5 W.W + 25 V-Ups + 35 D/U)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Air Squats Minute 2: Max Sumo Deadlift High Pulls Minute 3: Max Alternating Step Back Lunges Minute 4: Max Push Ups Minute 5: Max Calorie Row *Score is total reps completed PERFORMANCE Power Clean 3 Power Cleans @ 6/10 RPE 2 Power Cleans @ 7/10 RPE 1 Power Clean @ 8/10 RPE 3 Power Cleans @ 6.5/10 RPE 2 Power Cleans @ 7.5/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE Singles or Touch-n-go Metcon (AMRAP – Reps) 3 Sets 3:00 AMRAP 20/15 Calorie Bike 30 Air Squats 7 Burpee Pull Ups In the remaining time perform max power cleans (155/105) Rest 3:00 between sets.TARGET SCORE Target reps: 10+ (each set)Read more