BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Front Rack Lunge 6 Front Rack Lunge @ 6/10 RPE 6 Front Rack Lunge @ 6/10 RPE 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 7/10 RPE 3 reps per side. Metcon (2 Rounds for time) 2 sets: 2 Rounds 8 Deadlifts (225/155) 8 Calorie Bike 8 Burpee Box Jump Overs (24/20) 8 Calorie Bike -rest 1:1 b/t sets-TARGET SCORE Target time: 4 – 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Distance) Row 3 sets: 90 seconds fast 90 second recovery pace -straight into- 6 sets 60 seconds faster 60 second recovery pace -straight into- 12 sets 30 seconds fastest 30 second recovery pace -rest 3 more minutes til minute 36- 6 sets: 10 second sprint -rest 80 seconds b/t sets-TARGET SCORE Target meters: 6,000+ PERFORMANCE OPTION 1 (Time) 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Rest as needed in between sets. **Penalty for breaking: 10 burpee to barTARGET SCORE Target time: Sub 15:00 Time cap: 20:00 OPTION 2 (Time) 1-1-2-2-3-3-4-4-5-5 Unbroken Strict Pull Up 1-1-2-2-3-3-4-4-5-5 Unbroken Strict Ring (OR Bar) Dips *Rest as needed in between sets. **Penalty for breaking: 5 burpee to barTARGET SCORE Target time: Sub 15:00 Time cap: 20:00 Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 14 Kettlebell Swings Minute 4: 14 Kettlebell Gorilla Rows Minute 5: Rest PERFORMANCE Push Jerk 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Pull Ups 12 Burpee Over Dumbbell 12 Alternating Dumbbell Snatch (50/35)TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10/8 Calorie Bike 10 KB Goblet Squats 10 Burpees Rest 2:00 after each set. *Start the next set where you finished. PERFORMANCE Squat Clean + Front Squat + Hang Squat Clean 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 6/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 6.5/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 7/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 7.5/10 RPE 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean @ 8/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 12/10 Calorie Row 6 Box Jumps (24/20) Max Front Squats (95/65) Rest 2:00 between sets.TARGET SCORE Target...Read more