BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 8.5/10 RPE *Superset with 5 Strict Chin Ups Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 200m Row (OR Ski) 10 Barbell Bicep Curls (45/35) 10 Barbell Strict Press (45/35) 7 Ring Dips (OR 10 Matador Dips 200m KB Farmer Carry (2×53/2×35)*Workout is intended for quality and to be active recovery. Move at 60-70%Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Alternating DB Snatch Minute 2: Up Downs Over DB Minute 3: Calorie Bike Minute 4: Plank Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch + Hang Power Snatch 10:00 EMOM Perform 2 Power Snatch + 1 Hang Power Snatch building to a heavy every minute for 10 minutes. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Box Jump Overs (24/20) 9 T2B 6 Power Snatch (95/65)TARGET SCORE Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) Part A: 13:00 AMRAP 10-20-30-40-50-60….. Calorie Row KB Swings V-Ups Rest 3:00 Part B: At 15:00 perform the workout backwards for time. *Part B Time Cap: 15:00*Score Part A in Wodify. Enter Part B in notes. PERFORMANCE Shoulder Press 3 Strict Press @ 6/10 RPE 2 Strict Press @ 7/10 RPE 1 Strict Press @ 8/10 RPE 3 Strict Press @ 6.5/10 RPE 2 Strict Press @ 7.5/10 RPE 1 Strict Press @ 8.5/10 RPE Metcon (Time) 6 Rounds 200m Run 35 Double Unders 7 HSPUTARGET SCORE Target time: 12 – 14:00 Time cap: 17:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 Renegade Row 16 DB Front Squats Rest 2 minutes after every 3 rounds. *Renegade Row = DB Row (Right) + Push Up + DB Row (Left) + Push Up PERFORMANCE MURPH PREP “WEEK 2” (4 Rounds for time) 4 Sets 20 Pull Ups 30 Push Ups 40 AbMat Sit Ups 50 Air Squats Rest 3 minutes between setsTARGET SCORE Target time: Sub 4:30 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 1:00 Ski Erg 10 Bench Press (95/65) 15 Banded Tricep Extensions 1:00 Row 10 KB Sumo Deadlift High Pulls (53/35) 16 Box Step Ups 1:00 Bike 10 Barbell Rollouts 15 Leg Raises PERFORMANCE VESTED SUNDAY (Time) 6 Rounds 12/10 Calorie Bike 15 Russian KB Swings (53/35) 15 AbMat Sit Ups 10 Box Jump Overs (24/20) Wear a 20/14# vest.Read more