BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 30 Rounds (You Go, I Go) 2 Power Snatches (95/65) 5 T2B 7 Calorie Echo BikeTime Cap: 40:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Bike Sprint – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Russian KB Swings – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Score is total reps completed. PERFORMANCE Back Squat 2 Back Squat @ 6/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 12-22-22 (4 Rounds for reps) 4 Sets (1 Set Every 5:00) 10 Burpee Box Jump Overs (24/20) 25′ KB Front Rack Walking Lunge (2×70/2×53) Max Calorie Row *Time cap: 2:30 per set *Score is calories completed each round.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 4 sets @ consistent effort In a 2-minute window 200m Ski (OR Row) Max Shuttle Runs in the time remaining (50ft) -rest 2 minutes- In a 2-minute window 8 Shuttle Runs (50ft) Max meter Ski (OR Row) in the time remaining -rest 2 minutes b/t sets- *Every 25m of ski = 1 rep TARGET SCORE Target reps: 8 + (this is 8+ shuttle rounds or 200m+ on the Ski (OR Row))Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Hang DB Clean and Jerk Alternating Step Back DB Lunges *25/20 Calorie Bike between each setTime Cap: 30:00 PERFORMANCE 8-10-22 (Time) FOR TIME 100-80-60-40-20 Double Unders 10-20-30-40-50 Wall Balls 20/14TARGET SCORE Target time: 16:00 Time cap: 20:00 ACCESSORY (Checkmark) 3 – 4 Sets 10 DB Incline Bench Press (Moderate) 20 Alternating DB Hammer Curls (Moderate) 20 Banded Overhead Tricep Extensions 10 Weighted AbMat Sit Ups Rest 2:00 between setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 25 Single Unders (OR Double Unders) 15 DB Push Press – Rest 2:00 – 6:00 AMRAP 10 Calorie Ski 10 KB Swings – Rest 2:00 – PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2 Split Jerk @ 6/10 RPE 2 Push Jerk + 2 Split Jerk @ 6.5/10 RPE 2 Push Jerk + 1 Split Jerk @ 7/10 RPE 2 Push Jerk + 2 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8/10 RPE 9-27-22 (Time) 30 Devil Presses (50s/35s) 30 HSPU (OR Dumbbell Push Press) 15 Devil Presses 15 HSPUTARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more