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) Alternating Jumping Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees Over Rower – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 3 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 3 Deadlifts @ 8.5/10 RPE 3 Deadlifts @ 9/10 RPE Superset with 5 tall box jumps. Metcon (Time) 3 Rounds 10 Front Rack Lunge (115/75) 20 Burpees Over Bar 100 Double UndersTARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE *Superset with 10 banded tricep extensions. Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 15 KB Swings (53/35) 10 Shuttle Runs (50ft) 15/12 Calorie BikeTARGET SCORE Target rounds: 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500m Row (OR Ski) 7 Dumbbell Squat Cleans 14 V-Ups Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (Time) 5 Rounds 800m Run 10 Power Cleans (155/105) RX+ Power Cleans (185/125)TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders) Minute 2: Kettlebell Swings Minute 3: Hand Release Push Ups Minute 4: Kettlebell Gorilla Rows Minute 5: Calorie Bike PERFORMANCE Push Jerk + Split Jerk 2 Push Jerk s+ 2 Split Jerks @ 6/10 RPE 2 Push Jerks + 2 Split Jerks @ 6.5/10 RPE 2 Push Jerks + 1 Split Jerk @ 7/10 RPE 2 Push Jerks + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE Metcon (Time) 400m Row 5 Wall Walks 600m Row 7 Wall Walks 800m Row 5 Wall WalksTARGET SCORE Target time: Sub 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 15/12 Calorie Row 12 AbMat Sit Ups 9 Box Jump Overs Rest 1:00 between sets PERFORMANCE Back Squat 2 Tempo Back Squat @ 6.5/10 RPE 2 Tempo Back Squat @ 7/10 RPE 2 Tempo Back Squat @ 7.5/10 RPE 2 Tempo Back Squat @ 8/10 RPE 2 Tempo Back Squat @ 8/10 RPE Tempo: 3 seconds down, 2 second pause at bottom Metcon (Time) 5 Rounds 21 Walls Balls (20/14) 15 Calorie Bike 9 T2BTarget Score Target time: Sub 16:90 Time cap: 18:00Read more