BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Buy In 100/80 Calorie Row 20 Rounds 5 Wall Balls 3 Burpee Over Bar 1 Power Clean 155/105 Buy Out 100/80 Calorie Bike RX+ Power Clean 185/125TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 8 KB Push Press (Right) 16/12 Calorie Bike 8 KB Push Press (Left) 16 Box Jump Overs Rest 2:00 after every 3 rounds PERFORMANCE Split Jerk 3 @ 6/10 RPE 3 @ 6.5/10 RPE 2 @ 7.5/10 RPE 2 @ 8/10 RPE 1 @ 9/10 RPE Metcon (Time) 5 Rounds 12 Alternating DB Snatches (50/35) 12 Single Arm DB Thrusters (50/35) 12 Pull Ups 75m Double DB Farmer Carry (2×50/2×35)TARGET SCORE Target time: Sub 15:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 2-4-6-8-10… 25ft Shuttle Run Burpee to Target 4-8-12-16-20… Russian KB Swings (53/35) Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 300m Run Minute 3: 10 Hang DB Squat Cleans Minute 4: 15 V-Ups Minute 5: Rest PERFORMANCE Power Clean 5 Power Clean @ 6/10 RPE 3 Power Clean @ 7/10 RPE 1 Power Clean @ 8/10 RPE 5 Power Clean @ 7/10 RPE 3 Power Clean @ 8/10 RPE 1 Power Clean @ 9/10 RPE Metcon (3 Rounds for time) 3 Sets 12-9-6 Calorie Bike 6-3-1 Hang Squat Clean (135/95) Women’s Calorie: 9/7/5 Rest 1:1TARGET SCORE Target time: Sub 3:30 Time Cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 10/8 Calorie Row 10 Slam Balls Rest 2:00 5:00 AMRAP 10/8 Calorie Row 10 Push Ups Rest 2:00 14:00 AMRAP 20/15 Calorie Row 20 Slam Balls 20/15 Calorie Row 20 Push Ups PERFORMANCE Overhead Squat 5 Overhead Squat @ 6.5/10 RPE 4 Overhead Squat @ 7/10 RPE 3 Overhead Squat @ 7.5/10 RPE 2 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 50 Double Unders 3 Wall WalksTARGET SCORE Target rounds: 5+Read more