BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 100 Pull Ups 100 Hang Squat Cleans (95/65) 100 T2B 100/80 Calorie Row *Split reps as desired. Must be done straight through.TARGET SCORE Target time: Sub 25:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Jumping Air Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Plate Ground to Overhead – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Score is total reps PERFORMANCE Deadlift 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 8.5/10 RPE Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsTime cap: 10:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 1 Mile Run 2000m Row 50 Burpees to 6 inch TargetTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 250/200m Ski Erg 8 Double DB Hang Power Cleans -Rest 1:00- 4:00 AMRAP 100 Single Unders (OR 50 Double Unders) 8 Alternating Double DB Step Back Lunges -Rest 1:00- PERFORMANCE Metcon (4 Rounds for time) 4 Sets: (1 Set every 8 minutes) Teams of 2 200m Run (Together) Partner 1: 8 DB Box Step Overs (2×50/2×35)(24″/20″) Partner 2: 15 GHD Sit Ups 200m Run (Together) *Both working at the same time and complete each movement Individual 4 Sets: (1 set every 8 minutes) 200m Run 8 DB Box Step Overs (2×50/2×35)(24″/20″) 15 GHD Sit Up 200m RunTARGET SCORE Target time: Sub 4:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) 12/10 Calorie Bike Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 6.5/10 RPE 2 Front Squat + 2 Back Squat @ 7/10 RPE 2 Front Squat + 2 Back Squat @ 7.5/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE Metcon (AMRAP – Reps) 10 Rounds :30 of Strict Pull Ups -Rest :30- :30 Wall Balls (20/14) -Rest :30-TARGET SCORE: Target reps: 175+Read more