BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 V-Ups 10 Box Jumps 500m Row 15 V-Ups 15 Box Jumps 750m Row 20 V-Ups 20 Box Jumps 1000m Row 25 V-Ups 25 Box Jumps 800m Run 20 V-Ups 20 Box Jumps 400m Run 15 V-Ups 15 Box Jumps 200m Run 10 V-Ups 10 Box JumpsTime Cap: 30:00 PERFORMANCE Clean Deadlift + Power Clean + Squat Clean Build to a heavy complex in 15 minutes. 2 Clean Deadlifts + 1 Power Clean + 1 Squat Clean Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Power Cleans (155/105) 20 T2B 3 Power Cleans (155/105) 12/10 Calorie Bike RX+ (185/125)TARGET SCORE Target rounds: 3+Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 5:00 AMRAP 15/12 Calorie Bike 12 DB Front Squats 9 DB Hang Power Cleans Rest 1:00 after each set Weighted Hip Thrust 10 DB Hip Thrusts @ 7/10 RPE 10 DB Hip Thrusts @ 7/10 RPE 10 DB Hip Thrusts @ 8/10 RPE 10 DB Hip Thrusts @ 8/10 RPE 10 DB Hip Thrusts @ 8/10 RPE Rest 2:00 between sets PERFORMANCE Back Squat 2 Back Squats @ 6/10 RPE 2 Back Squats @ 7/10 RPE 2 Back Squats @ 8/10 RPE 2 Back Squats @ 9/10 RPE 2 Back Squats @ 9+/10 RPE Metcon (Time) 400m Run 30 Back Squats (95/65) 400m Run 20 Back Squats (135/95) 400m Run 10 Back Squats (185/125) RX+ 135/95 185/125 225/155TARGET SCORE Target time: Sub 12:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/15 Calorie Ski 5 Renegade Row (1 Rep = Push Up + Row Right Arm + Push Up + Row Left Arm) (Moderate) 10 Bench/Box Dips 20/15 Calorie Bike 10 Alternating DB Hammer Curls (Moderate) 10 Single DB Double Head Bicep Curl (Moderate) 400m Run 10 Single KB Front Rack Step Ups (5 Right Arm / 5 Left Arm) (Moderate) 10 KB Russian Twist (1 Rep = Right + Left) PERFORMANCE Metcon (Time) 4 Rounds 800m Run 10 Devil Presses (2×50/2×35) 20 Box Step Ups (24/20) *Wear a 20/14# vest.Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 30 Rounds (You Go, I Go) 3 T2B 6 Burpees 9 Wall Balls (20/14)Time Cap: 35:00Read more