BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 12 DB Bench Press (2×50/2×35) 24 Calorie Row Rest 1:30 10:00 AMRAP 8 Strict Pull Ups 24 Calorie Bike Rest 1:30 10:00 AMRAP 4 Wall Walks 24 GHD (OR 36 AbMat Sit Ups)*Athlete’s can push the pace during each AMRAP or treat this as an active recovery day (50-60% effort)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 20/15 Calorie Bike 10 Double KB Deadlifts 10 Burpee Over KB 20 AbMat Sit Ups Rest 2:00 after every 2 rounds PERFORMANCE Deadlift 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 1 Deadlift @ 8/10 RPE 1 Deadlift @ 8.5/10 RPE Metcon (2 Rounds for time) 2 Sets 3 Rounds 10 Bar Facing Burpees 10 Deadlifts (225/155) Rest 2:00 between setsTARGET SCORE Target time: 4 – 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200m Run 10 Box Jumps Rest 2:00 5:00 AMRAP 200m Row 10 Alternating Hang DB Clean and Jerk Rest 2:00 14:00 AMRAP 200m Run 10 Box Jumps 200m Row 10 Alternating Hang DB Clean and Jerks PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6/10 RPE 2 Push Jerk + 1 Split Jerk @ 7/10 RPE 1 Push Jerk + 1 Split Jerk @ 8/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 9/10 RPE Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTARGET SCORE Target time: Sub 12:00 Time Cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Bike Minute 2: Hand Release Push Ups Minute 3: V-Ups Minute 4: Single Unders (OR Dobule Unders) Minute 5: Air Squats *Score is total reps. PERFORMANCE Metcon (Weight) 10:00 EMOM Build to a heavy complex 1 Clean Deadlift + 1 Squat Clean + 1 Front Squat The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) FOR QUALITY: 35:00 AMRAP 50 Single Unders (OR 50 Double Unders) 15 DB Bench Press 15 Bench Dips 20 Calorie Bike 15 DB Hammer Curls 15 Ring Rows 20 Calorie Row 15 DB Front Raises 15 DB Side Raises PERFORMANCE “Celiz” (Time) Hero WOD: “Celiz” For Time 1 Mile Run 75 Hand Release Push-Ups 75 Air Squats 1 Mile Run 75 Sit-Ups 75 Box Jumps (24/20 in) Wear a ruck or a weighted vest (20/15 lb)Read more