BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Thrusters – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Mountain Climbers – Rest 1:00 Score is total reps PERFORMANCE Split Jerk 3 Split Jerks @ 6/10 RPE 3 Split Jerks @ 6.5/10 RPE 2 Split Jerks @ 7/10 RPE 2 Split Jerks @ 7.5/10 RPE 2 Split Jerks @ 7.5/10 RPE Metcon (Time) 27-21-15-9 Wall Balls (20/14) Box Jump Overs (24/20) T2BTARGET SCORE Target time: Sub 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 3-6-9-12-15-18-21… V-Ups Slam Balls KB Push Press *30 Single Unders (OR Double Unders) after each set. 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. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 1 Rope Climb 5 Handstand Push Ups Rest 2:00 12:00 AMRAP 10 DB Push Press (2×50/2×35) :30 Plank 10 Feet Elevated Ring Rows RX + Strict HSPUTARGET SCORE Workout #1 target rounds: 6+ Workout #2 target rounds: 4+ ACCESSORY (Checkmark) 3 Sets 10 Alternating DB Curls (Moderate/Heavy) 10 Banded Tricep Extensions Rest 1:00 between setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 500/400m Row 10 Box Jumps (OR Step Ups) Rest 2:00 6:00 AMRAP 500/400m Row 10 Alternating DB Front Rack Lunge Rest 2:00 For Time 1000/800m Row 20 Box Jumps (OR Step Ups) 1000/800m Row 20 Alternating DB Front Rack Lunge Time Cap: 14:00*Score time in notes PERFORMANCE Barbell Hip Thrust 5 Barbell Hip Thrusts @ 5.5/10 RPE 5 Barbell Hip Thrusts @ 6/10 RPE 5 Barbell Hip Thrusts @ 6.5/10 RPE 5 Barbell Hip Thrusts @ 7/10 RPE 5 Barbell Hip Thrusts @ 7/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 20/16 Calorie Bike Max Alternating KB Front Rack Lunge (2×53/2×35) Rest 2:00 between sets.TARGET SCORE Target reps: 12+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Hand Release Push Ups Minute 2: Calorie Ski Minute 3: KB Gorilla Rows Minute 4 AbMat Sit Ups Minute 5: Rest*Score is total reps completed. PERFORMANCE Overhead Squat 5 @ 5.5/10 RPE 5 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 1 @ 7.5/10 RPE Metcon (Time) 1000m Row (OR Run) 40 Single Arm Devil Presses (50/35) 300 Double Unders Athletes choose how to perform the work. Break up reps and order as desired.TARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 24 Air Squats 12 Alternating Hang DB Clean and Jerk (Moderate) Rest 2:00 between sets PERFORMANCE Power Clean 10 Power Cleans @ 5/10 RPE 8 Power Cleans @ 5.5/10 RPE 6 Power Cleans @ 6/10 RPE 4 Power Cleans @ 6.5/10 RPE 2 Power Cleans @ 7/10 RPE Hotshots 19 Prep – Week 2 (3 Rounds for time) 3 Sets 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m Run Rest 1:00 between sets.TARGET SCORE Target time: Sub 6:00 Time cap: 7:00Read more