BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (AMRAP – Reps) AMRAP 15 Minutes Buy in: 30/24 Calorie Bike (OR 45/30 Calorie Row) 2 Rounds 45 GHD Sit Ups (OR 70 AbMat Sit Ups) 45 Push Press (75/55) -in remainder of time- Max Calorie Bike (OR Row) *Score is total calories on bike (OR row)TARGET SCORE Target reps: 30/24+ RepsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 20/15 Calorie Ski 15 Hand Release Push Ups Rest 2:00 8:00 AMRAP 20 Alternating Dumbbell Snatches 15/12 Calorie Bike Rest 2:00 8:00 AMRAP 20 Alternating Dumbbell Snatches 15 Hand Release Push Ups PERFORMANCE Push Jerk + Split Jerk 3 Push Jerks + 2 Split Jerks @ 6.5/10 RPE 3 Push Jerks + 2 Split Jerks @ 7/10 RPE 2 Push Jerks + 1 Split Jerk @ 7.5/10 RPE 2 Push Jerks + 1 Split Jerk @ 8/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Pull Ups 9 Hang Power Snatches (75/55) 6 HSPU RX+ Hang Power Snatches (95/65) Strict HSPUTARGET SCORE: Target rounds: 7+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 12 Kettlebell Goblet Squats 24 AbMat Situps 750/600m Row Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 3 Tempo Back Squats @ 7/10 RPE 3 Tempo Back Squats @ 7.5/10 RPE 3 Tempo Back Squats @ 8/10 RPE 2 Tempo Back Squats @ 8.5/10 RPE 2 Tempo Back Squats @ 8.5+/10 RPE Tempo: 3 seconds down, 3 second pause at bottom Metcon (5 Rounds for reps) 5 Sets 1:30 AMRAP 15/12 Calorie Bike Max Dumbbell Box Step Overs (2×50/2×35) (24/20) Rest 1:30 after each set.TARGET SCORE Target reps: 6+ per set.Read more