BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 10/8 Calorie Bike 8 Alternating DB Snatch 8 DB Box Step Ups Rest 2:00 PERFORMANCE Metcon (Time) 50 Burpee to 6″ Target 2000m Row 1 Mile RunTARGET SCORE Target time: Sub 25:00 Time Cap: 30:00 Optional Accessory (Checkmark) 3 Sets: 21’s Barbell Curls 10 Banded Tricep Extensions Rest 1:00 -2:00 after each set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Ski Erg Minute 2: Burpee Over KB Minute 3: KB Swings Minute 4: AbMat Sit Ups Minute 5: Plank PERFORMANCE Power Snatch 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9.5/10 RPE 1 Power Snatch @ 10/10 RPE Metcon (Time) 20 BMU (25 Burpee Pull Ups) 75 Wall Balls (20/14) RX+ Option 30 BMU (35 Burpee Pull Ups) 90 Wall Balls (30/20) *Partition as desiredTARGET SCORE Target time: 7:00 – 8:00 Time cap: 12:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Ski 10 Alternating DB Bicep Curls (Each arm) (Moderate) 10 Ring Rows 20/15 Calorie Row 10 Step Back Lunges 100′ KB Farmer Carry (Heavy) PERFORMANCE VESTED SUNDAY (Time) 5 Rounds 20/15 Calorie Row 100′ Walking Lunge 200m Run 10 KB Push Press (2×53/2×35) *Wear a 20/14# vest.Read more