BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8/10 RPE Superset with 10 Supinated Barbell Bent Over Row @ 7/10 RPE Metcon (Distance) 4 minute Row @RPE 7 -rest 2 minutes- 3 minute Row @RPE 7.5 -rest 90 seconds- 2 minute Row @RPE 8 -rest 1 minute- 1 minute Row @RPE 8.5 *start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.TARGET SCORE Target meters: 2500/2000+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 30/25 Calorie Bike Minute 3: 12 Dumbbell Goblet Alternating Step Back Lunges Minute 4: 100 Single Unders (OR 50 Double Unders) Minute 5: :45 Plank PERFORMANCE Metcon (4 Rounds for reps) “12.3” Intervals 4 sets @ consistent 70-80% intensity: AMRAP 5 minutes 12 Box Jump/Step Downs (24/20) 9 Push Press (115/75) 6 Toes to Bar -rest 3 minutes b/t sets-TARGET SCORE Target reps per set: 54+ (2+ rounds)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Kettlebell Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score is total reps completed PERFORMANCE Push Jerk 5 Push Jerks @ 5/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 8/10 RPE 5 Push Jerks @ 9/10 RPE FIRESTORM (Time) 3 Rounds 15/11 Calorie Bike 11 Burpees Over BarTime Cap: 10:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 5 Sets 4:00 AMRAP 500m Row 12 DB Power Cleans 24 Air Squats Max Push Ups Rest 2:00 between sets.Score is max push ups PERFORMANCE HOTSHOTS 19 PREP “Week 3” (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict Pull Ups 200m Run Rest 2:00 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m Run *Score total time including rest.TARGET SCORE Target time: Sub 32:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 30:00 EMOM (ZONE 2) Minute 1: Calorie Row Minute 2: Calorie Bike Minute 3: Calorie Ski PERFORMANCE Bench Press 10 Bench Press @ 5.5/10 RPE 10 Bench Press @ 6.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8 Bench Press @ 7.5/10 RPE *Superset with 10 banded tricep extensions Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 10 Burpee Broad Jumps (3ft/2ft) 50ft Walking Lunge 10 Kettlebell Swings (53/35) *Wear a 20/14# vest.Read more