BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 2 Sets 1000/800m Row 12 Box Jump Overs 12 KB Deadlifts 750/600m Row 12 Box Jump Overs 12 KB Deadlifts 500/400m Row 12 Box Jump Overs 12 KB Deadlifts Rest 4:00Time cap: 30:00 PERFORMANCE Deadlift 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8/10 RPE Metcon (Time) 1200m Run 60 T2B 30 Deadlift (275/185) *Partition as desired.TARGET SCORE: Target time: 12:00 – 14:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 9/10 RPE 3 Bench Press @ 9/10 RPE *Superset with 3 weighted Strict Chin Ups Metcon (Checkmark) 16:00 EMOM Minute 1: Max Shuttle Runs (25ft) Minute 2: 10 – 20 Russian KB Swings (70/53) Minute 3: 8 – 12 Line Facing Burpees Minute 4::45 PlankRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500m Row Minute 3: MAX KB Goblet Squats Minute 4: MAX Sumo Deadlift High Pulls Minute 5: Rest *Score is total reps completed. PERFORMANCE MURPH PREP “WEEK 3” (AMRAP – Rounds and Reps) 7:00 AMRAP 200m Run 10 Strict Pull Ups Rest 3:00 7:00 AMRAP 200m Run 15 Push Ups Rest 3:00 7:00 AMRAP 200m Run 25 Air Squats *Wear a 20/14# vest. *Every 10m Run = 1 rep.TARGET SCORE Target rounds: 4+Read more