BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 12/10 Calorie Echo Bike 15/12 Calorie Row 200m Run -at 20 minutes- For Time 32/26 Calorie Echo Bike 40/32 Calorie Row 400m Run Every 10m on the run counts as 1 rep Comment time on part 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 18 Slam Balls 18 Air Squats with Slam Ball 18 Slam Balls 400m Run Rest 2 minutes after each set. *Complete as many sets as possible in 30 minutes. *10m row = 1 rep. PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 4 Bench Press @ 7/10 RPE 3 Bench Press @ 7.5/10 RPE 2 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 8.5/10 RPE Superset with 20 second bar hang. Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 6 Single Arm Devil Press (50/35) 12 DB Box Step Overs (50/35) (24/20) 400m Run 100m = 1 repTARGET SCORE Target rounds: 3Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7/10 RPE *Superset with 5 tall box jumps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) 2-4-6-8-10-12-14-16-18-20 C2B Pull UpsTARGET SCORE Target time: Sub 12:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) Minute 1: 10 DB Power Cleans Minute 2: 10 DB S2OH Minute 3: 12/10 Calorie Bike Minute 4: 12 Alternating Jumping Lunges Minute 5: 24 AbMat Sit Ups PERFORMANCE Power Clean + Front Squat + Jerk 10:00 EMOM Every minute on the minute perform 1 Power Clean + 1 Front Squat + 1 Jerk. Build to a heavy complex. Metcon (6 Rounds for time) 6 sets: (1 set every 3 minutes) 7 Hang Power Cleans (115/80) 6 Front Squats (115/80) 5 Shoulder to Overhead (115/80) 24 Double UndersTARGET SCORE: Target time: sub :90 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 200′ KB Farmer Carry 10 KB Deadlifts 20/15 Calorie Ski 20 Barbell Bench Press (Light) 10 Strict Pull-Ups 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 each arm) 10 Single DB Head Curls PERFORMANCE Metcon (Time) 50-40-30-20-10 Calorie Bike Push Ups AbMat Sit Ups Air Squats Wear a 20/14# VestRead more