BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 5:00 AMRAP 15/12 Calorie Ski 16 Push Ups Rest 1:00 5:00 ARMAP 15/12 Calorie Bike 15 Alternating Kettlebell Front Rack Step Back Lunge Rest 1:00 PERFORMANCE Front Squat 5 Front Squats @ 5/10 RPE 5 Front Squats @ 6/10 RPE 5 Front Squats @ 7/10 RPE 5 Front Squats @ 7/10 RPE 5 Front Squats @ 7/10 RPE Metcon (Time) 3 Rounds 500m Row 20 Single Arm Dumbbell Thrusters (50/35)TARGET SCORE Target time: Sub 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE *5 reps per leg. *Hold dumbbells in each hand *Superset with 10 Jumping Air Squats. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 30 Box Jump Overs (24/20) 30 Burpees to Target 30 Calorie RowTARGET SCORE Target rounds: 2.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski Minute 2: Max Alternating Dumbbell Snatch Minute 3: Max Air Squats Minute 4: Max AbMat Sit Ups Minute 5: Rest Score is total reps completed. PERFORMANCE Power Snatch 10:00 EMOM Perform 1 Power Snatch every minute on the minute building to a heavy single. Metcon (Time) 10 Rounds 1 Power Snatch (135/95) 5 T2B 10/8 Calorie BikeTARGET SCORE Target time: Sub 15:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 4 Rounds 250/200m Row 10 Kettlebell Sumo Deadlift High Pulls 10 V-Ups Rest 2:00 after every 4 rounds. PERFORMANCE Push Jerk 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 8/10 RPE 5 Push Jerks @ 8/10 RPE 5 Push Jerks @ 8/10 RPE Metcon (AMRAP – Reps) 9:00 AMRAP 1-2-3-4-5-6…. Wall Walks 10-20-30-40-50-60…. Double UndersTARGET SCORE Target reps: 165+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 6 Single Dumbbell Box Step Ups 9 Calorie Bike 12 Single Dumbbell Hang Clean and Jerks (6 per side) Rest 2:00 between sets. PERFORMANCE Power Clean 3 Power Clean @ 6/10 RPE 2 Power Clean @ 7/10 RPE 1 Power Clean @ 8/10 RPE 3 Power Clean @ 6.5/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8.5/10 RPE HOTSHOTS 19 {PREP “WEEk 2” (AMRAP – Rounds and Reps) 20:00 AMRAP 30 Ait Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m RunTARGET SCORE: Target rounds: 3.5+Read more