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) DB Front Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7/10 RPE *Superset with 5 tall box jumps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) 2-4-6-8-10-12-14-16-18-20 Wall Balls (20/14)TARGET SCORE Target time: Sub 12:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 12/10 Calorie Echo Bike) 15/12 Calorie Row 200m Run -at 20 minutes- 32/26 Calorie Echo Bike 40/32 Calorie Row 400m Run Every 10m on the run counts as 1 rep Comment time on part 2TARGET SCORE Target Rounds: 6+ Minimum Rounds before scaling 4 Target Time workout 2: sub 7 minutes Time cap workout 2 9 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Alternating DB Hang Clean and Jerk Minute 3: Max Single Unders or Double Unders Minute 4: Max Burpees Minute 5: Rest PERFORMANCE Shoulder Press 10 Shoulder Press @ 5/10 RPE 8 Shoulder Press @ 5.5/10 RPE 6 Shoulder Press @ 6/10 RPE 4 Shoulder Press @ 6.5/10 RPE 2 Shoulder Press @ 7/10 RPE Superset with 5 Strict Pull Ups Metcon (5 Rounds for time) 5 Sets 50 Double Unders 15 Hang Power Cleans (95/65) 10 Burpees Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 15 DB Deadlifts 15 Box Jumps Rest 3:00 after every 3 rounds PERFORMANCE Front Squat + Back Squat 3 Front Squat + 4 Back Squat @ 5/10 RPE 3 Front Squat + 4 Back Squat @ 5.5/10 RPE 2 Front Squat + 3 Back Squat @ 6/10 RPE 2 Front Squat + 3 Back Squat @ 6.5/10 RPE 2 Front Squat + 3 Back Squat @ 7/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 12 T2B 50ft Single Arm KB Front Rack Lunge (53/35) 12 Calorie BikeTARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1000m Row 10 Single Arm KB Push Press 10 Pull Ups (OR Ring Rows) 750m Row 20 Single Arm KB Push Press 20 Pull Ups (OR Ring Rows) 500m Row 30 Single Arm KB Push Press 30 Pull Ups (OR Ring Rows) 500m Row 30 Single Arm KB Push Press 30 Pull Ups (OR Ring Rows) 750m Row 20 Single Arm KB Push Press 20 Pull Ups (OR Ring Rows) 1000m Row 10 Single Arm KB Push Press 10 Pull Ups (OR Ring Rows)Time Cap: 30:00 PERFORMANCE Power Snatch 3 Power Snatch @ 5.5/10 RPE 2 Power Snatch @ 6/10 RPE 1 Power Snatch @ 6.5/10 RPE 3 Power Snatch @ 5.5/10 RPE 2 Power Snatch @ 6/10 RPE 1 Power Snatch @ 6.5/10 RPE Metcon (Time) 3 Rounds 200m Run 20 Power Snatch (75/55) 20 HSPUTARGET SCORE Target...Read more