BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 21/16 Calorie Bike 15 V-Ups 9 Single Arm DB Thrusters Rest 1:30 between sets PERFORMANCE Deadlift 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8.5/10 RPE Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) For Time 1000m Row -rest 1 minute- Max Bench Press (bodyweight) -rest 1 minute- SCALE OPTION For Time 750m Row -rest 1 minute- Max Bench Press (.75x bodyweight) -rest 1 minute- *keep going until 50 reps of Bench Press are completed *Repeat couplet with rest above (Row, rest, Max Bench Press, rest) until 50 reps of Bench Press are completed **SCORE = Total time including RestTARGET SCORE Target time: Sub 25:00 Time cap: 35:00Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max Double KB S2OH Minute 3: Max AbMat Sit Ups Minute 4: Max Calorie Row Minute 5: Rest PERFORMANCE Strict Press + Push Press 3 Strict Press + 3 Push Press @ 5/10 RPE 2 Strict Press + 2 Push Press @ 6/10 RPE 2 Strict Press + 2 Push Press @ 7/10 RPE 1 Strict Press + 1 Push Press @ 8/10 RPE 1 Strict Press + 1 Push Press @ 8.5/10 RPE Metcon (AMRAP – Reps) PART A 7:00 AMRAP 2-4-6-8-10-12-14… T2B 4-8-12-16-20-24-28…. Dumbbell Hang Clean and Jerks (50/35) Rest 2:00 Part B For Time *Start where you finished the 8:00 AMRAP and go in reverse for time. *Score Part B in notes.TARGET SCORE PART A Target reps....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) Dumbbell “Chief” 5 Sets 3:00 AMRAP 3 Dumbbell Power Cleans 6 Push Ups 9 Air Squats Rest 1:00 between sets. *Begin the next round where you left off. Accessory (Checkmark) 3 Sets 10/8 Calorie Ski 10 Double Dumbbell Bent Over Row 10 Double Dumbbell Shoulder Front Raises 10 Double Dumbbell Shoulder Side Lateral Raises Rest 1- 2:00 between sets PERFORMANCE MURPH PREP “WEEK 4” (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Mile Run AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining. *Strict Chest to Bar Cindy: 5 Strict Chest to Bar Pull Ups 10 Push Ups 15 Air SquatsTARGET SCORE Target rounds: 10+Read more