BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 12:00 EMOM Minute 1: 16/12 Calorie Row Minute 2: 16 Alternating Jumping Lunges Rest 2:00 12:00 EMOM Minute 1: 50 Double Unders (OR 75 Single Unders) Minute 2: 10 Single Arm DB Thrusters PERFORMANCE Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9.5/10 RPE 3 Deadlift @ 10/10 RPE Metcon (Time) 15:00 AMRAP 20 Deadlift (95/65) 50 Double Unders 30 Alternating Lunge 50 Double Unders 10 Hang Power Cleans (95/65)TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 10/8 Calorie Bike 8 Alternating DB Snatch 8 DB Box Step Ups Rest 2:00 PERFORMANCE Metcon (Time) 50 Burpee to 6″ Target 2000m Row 1 Mile RunTARGET SCORE Target time: Sub 25:00 Time Cap: 30:00 Optional Accessory (Checkmark) 3 Sets: 21’s Barbell Curls 10 Banded Tricep Extensions Rest 1:00 -2:00 after each set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Ski Erg Minute 2: Burpee Over KB Minute 3: KB Swings Minute 4: AbMat Sit Ups Minute 5: Plank PERFORMANCE Power Snatch 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9.5/10 RPE 1 Power Snatch @ 10/10 RPE Metcon (Time) 20 BMU (25 Burpee Pull Ups) 75 Wall Balls (20/14) RX+ Option 30 BMU (35 Burpee Pull Ups) 90 Wall Balls (30/20) *Partition as desiredTARGET SCORE Target time: 7:00 – 8:00 Time cap: 12:00Read more