BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 4:00 AMRAP 12/10 Calorie Ski 12 Alternating Dumbbell Hang Clean and Jerks 12 Abmat Sit Ups Rest 1:00 PERFORMANCE Power Snatch + Hang Squat Snatch 2 Power Snatch + 1 Hang Squat Snatch @ 5.5/10 RPE 2 Power Snatch + 1 Hang Squat Snatch @ 6 10 RPE 2 Power Snatch + 1 Hang Squat Snatch @ 6.5/10 RPE 1 Power Snatch + 1 Hang Squat Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Squat Snatch @ 7.5/10 RPE Metcon (Time) 7-14-21-28 Unbroken Kettlebell Swings (53/35) 28-21-14-7 T2B *200m Run after each round RX+ 10-20-30-40 Unbroken Kettlebell Swings (53/35) 40-30-20-10 T2B *200m Run after each roundTARGET SCORE Target time: 12 -14:00 Time cap: 17:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE DB Incline Bench Press 10 DB Incline Bench Press @ 7/10 RPE 10 DB Incline Bench Press @ 7/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE *Superset with 10 deficit push ups Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 750/600m Row 100ft Walking Lunge 40/30 Calorie Bike 100ft Walking LungeTARGET SCORE Target Rounds: 2.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 25/20 Calorie Bike 12 Kettlebell Goblet Squats 12 Kettlebell Swings Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (Time) Teams of 2 (RX+) 100 Wall Balls (20/14) 100 Box Jump Overs (24/20) 100 Wall Balls (20/14) 100 GHD (100 V-Ups) 100 Wall Balls (20/14) 25 Rope Climbs (OR 80 C2B Pull Ups) Teams of 2 (RX) 70 Wall Balls (20/14) 70 Box Jump Overs (24/20) 70 Wall Balls (20/14) 70 GHD (70 V-Ups) 70 Wall Balls (20/14) 15 Rope Climbs (OR 50 C2B Pull Ups) *Split reps as desired. *Individual split reps in halfTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 16 Hand Release Push Ups 250/200m Ski 16 Single Arm Dumbbell Push Press (8 per side) 250/200m Ski Rest 1:00 between sets. PERFORMANCE Push Jerk 5 Push Jerks @ 5.5/10 RPE 5 Push Jerks @ 6.5/10 RPE 5 Push Jerks @ 7.5/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 15 Shuttle Runs (25ft) 12 Alternating Hang Dumbbell Snatches (50/35) 9 Dumbbell Facing BurpeesTARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Kettlebell Front Rack Step Ups (Right) Minute 2: Calorie Row Minute 3: Kettlebell Front Rack Step Ups (Left) Minute 4: Kettlebell Sumo Deadlift High Pulls Minute 5: V- Ups *Score is total reps completed. PERFORMANCE Power Clean + Hang Power Clean + Squat Clean 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 6/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 6.5/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 7/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 8/10 RPE *Complex must be completed unbroken. Hot Shots 19 Prep...Read more