BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 40 Double Unders Minute 2: 10 Sumo Deadlift High Pulls 95/65 Minute 3: 12 Pull-Ups Minute 4: 12 S2OH (95/65) Minute 5: :45 PlankRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 18 Slam Balls 18 Alternating Step Back Lunges w/ Slam ball 500m Row Rest 2 minutes after each set.*Complete as many sets as possible in 30 minutes. *10m row = 1 rep. PERFORMANCE Bench Press 5 Bench Press @ 7.5/10 RPE 5 Bench Press @ 7/10 RPE 3 Bench Press @ 7.510 RPE 3 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 6 Single Arm Devil Press (50/35) 12 DB Box Step Overs (50/35) (24/20) 400m RunTARGET SCORE Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 KB Goblet Squats 10 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 800m Run 20 KB Goblet Squats 20 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 200m Run 10 KB Goblet Squats 10 Box JumpsTime cap: 30:00 Accessory *Optional* (Checkmark) 3 Sets 10 Single Leg Glute Bridge (Right) 10 Single Leg Glute Bridge (Left) 5 Single Leg RDL (Right) 5 Single Leg RDL (Left) Rest 1 minute sets *Athletes can perform each movement with a DB or KB if they choose. PERFORMANCE Front Squat + Back Squat 3 Front Squat + 2 Back Squat @ 6/10 RPE 3 Front Squat + 2 Back Squat @ 6.5/10 RPE 2 Front Squat + 1 Back Squat @ 7/10 RPE 2 Front Squat + 1 Back Squat @ 7.5/10 RPE Rest 1:30...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF Minute 1: Max Calorie Ski Minute 2: Max Alternating DB Snatch Minute 3: Max Burpee Over DB Minute 4: Rest Accessory (Checkmark) 3 – 4 Sets 12 Overhead Banded Tricep Extensions 12 DB Hammer Curls (Moderate) :30 Plank Rest 1 – 2 minutes between sets. PERFORMANCE Power Snatch + Hang Power Snatch 2 Power Snatch + 1 Hang Power Snatch @ 6/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE Metcon (3 Rounds for time) 3 Sets 2 Rounds 12/10 Calorie Row 6 KB Swings (70/53) 3 Wall Walks Rest 1:1TARGET SCORE Target...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE Vested Sunday (Time) 50-40-30-20-10 Calorie Row Push Ups Alternating Lunges *200m Run after each set *Wear a 20/14# vestRead more