BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 200m Run 10 Overhead DB Lunge (Right Arm) 10 Overhead DB Lunge (Left Arm) Rest 2:00 6:00 AMRAP 75 Single Unders 10 DB Hang Clean and Jerk (Right Arm) 10 DB Hang Clean and Jerk (Left Arm) Rest 2:00 PERFORMANCE Front Rack Lunge 8 Front Rack Lunge @ 6.5/10 RPE 8 Front Rack Lunge @ 7/10 RPE 8 Front Rack Lunge @ 7.5/10 RPE 8 Front Rack Lunge @ 8/10 RPE 8 Front Rack Lunge @ 8/10 RPE Metcon (4 Rounds for time) 4 Sets 21 Wall Balls (20/14) 15 Pull Ups 9 Calorie Bike Rest 1:1TARGET SCORE Target time: Sub 2:00 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Slam Balls 10 Burpee Over Rower 500m Row 15 Slam Balls 15 Burpee Over Rower 750m Row 20 Slam Balls 20 Burpee Over Rower 1000m Row 25 Slam Balls 25 Burpee Over Rower 750m Row 20 Slam Balls 20 Burpee Over Rower 500m Row 15 Slam Balls 15 Burpee Over Rower 250m Row 10 Slam Balls 10 Burpee Over RowerTime Cap 30:00 PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 13:00 AMRAP 400m Run 3 Power Snatch (115/80) 6 Burpees over Bar 9 V-Ups *100m = 1 rep.TARGET SCORE Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: KB Goblet Squats Minute 3: Russian KB Swings Minute 4: KB AbMat Sit Ups Minute 5: Rest Score is total reps. PERFORMANCE Back Squat 4 Back Squats @ 8/10 RPE 4 Back Squats @ 8/10 RPE 4 Back Squats @ 8/10 RPE 4 Back Squats @ 8.5/10 RPE 4 Back Squats @ 8.5/10 RPE Metcon (2 Rounds for time) 2 sets: 12/10 Calorie Ski (OR Row) 8 Dumbbell Front Squats (2×50/35) 12/10 Calorie Ski (OR Row) 6 Dumbbell Push Press (2×50/35) 12/10 Calorie Ski (OR Row) 4 Dumbbell Thrusters (2×50/35) 12/10 Calorie Ski (OR Row) 2 Dumbbell Squat Clean Thrusters (2×50/35) -rest until minute 8 before starting the next set-TARGET SCORE Target time: Sub 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 KB Gorilla Rows (5 Per Side) 100ft KB Farmer Carry 20/15 Calorie Row 20 Push Ups 20 Banded Tricep Extensions 20/15 Calorie Ski 10 V-Ups 1:00 Plank PERFORMANCE VESTED SUNDAY (Time) 5 Rounds 400m Run 50ft Walking Lunge 20 KB Swings (53/35) Wear a 20/14 vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 30 rounds “You Go I Go” 8 Toes-To-Bar 6 Burpees 4 Hang Power Snatches (95/65) 2 Wall Walks – Every 3 minutes, one partner has to perform 10/8 calories on the rowerTime Cap: 35:00Read more