BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 20 Slam Balls 10 Plank DB Drags 5 DB Renegade Rows Rest 2:00 after every 2 rounds1 Renegade Row = DB Row R + Push Up + DB Row L + Push Up PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7.5/10 RPE 1 Bench Press @ 7.5/10 RPE 1 Bench Press @ 8/10 RPE Metcon (4 Rounds for time) 4 Sets 21/18 Calorie Row 15 DB Bench Press (2×50/2×35) 9 Pull Ups RX+ 5 BMU Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 2 Sets (1 Set every 15:00) 750/600m Row 15 DB Power Cleans 15 DB Front Squats 500/400m Row 20 DB Power Cleans 20 DB Front Squats 250/200m Row 25 DB Power Cleans 25 DB Front Squats*Time cap per set: 13:00 PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 6/10 RPE 2 Front Squat + 2 Back Squat @ 6.5/10 RPE 1 Front Squat + 1 Back Squat @ 7/10 RPE 1 Front Squat + 1 Back Squat @ 7.5/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE Metcon (Time) 200m Run 10 Cleans (135/95) 200m Run 8 Cleans (155/105) 200m Run 6 Cleans (185/125) 200m Run 4 Cleans 205/145) 200m Run 2 Cleans (225/155)TARGET SCORE Target time: Sub 10:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Swings Minute 2: Calorie Bike Minute 3: V-Ups Minute 4: Calorie Ski *Score is total reps completed. Accessory (Checkmark) 3 -4 Sets 10 Alternating KB Gorilla Rows 10 Push Ups 10 KB Russian Twist PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 1 Power Snatch @ 7/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Metcon (Time) 6 Rounds 7 T2B 14 Wall Balls (20/14) 28 Double Unders RX+ Option: 6 Rounds 10 T2B 20 Wall Balls (20/14) 40 Double UndersTARGET SCORE Target time: Sub 9:00 Time cap: 12:00Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 100 Rounds (50 each) 1 Burpee Deadlift (135/95) 1 Burpee Power Clean (135/95) 1 Burpee Squat Clean (135/95)Time Cap: 40:00 Every movement starts with a burpee. However, your hands never leave the bar.. While keeping your hands on the bar, drop down and touch your chest to the bar then perform the movement. 3 reps will go by fast, but for 100 rounds.. It’s going to get tough about halfway through.Read more