BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Sumo Deadlift High Pull – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE Metcon (6 Rounds for time) 6 Sets: 250/200m Row Rest 1:1TARGET SCORE Target time: Sub 1:00 Time cap: 1:15 Metcon (AMRAP – Reps) 16:00 EMOM Minute 1: Alternating DB Snatches (50/35) Minute 2: T2B Minute 3: Hand Release Push Ups Minute 4: Rest *Score is total reps completed.TARGET SCORE: Target reps: 200+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Calorie Bike Russian KB Burpee Over KBTime Cap: 30:00 Optional Accessory (Checkmark) 3 Sets 10 KB Gorilla Rows 10 Alternating DB Bicep Curls 10 Reverse DB Flys Rest 1 – 2 between sets. PERFORMANCE Overhead Squat 5 @ 5/10 RPE 5 @ 5.5/10 RPE 3 @ 6/10 RPE 3 @ 6/10 RPE 1 @ 6.5/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 6 Push Jerks (95/65) 12 Alternating Front Rack Lunge (95/65) 60 Double UndersTARGET SCORE: Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: DB Power Cleans Minute 3: DB Goblet Squats Minute 4: AbMat Situps Minute 5: Rest*Score is total reps completed. PERFORMANCE Power Clean Build to a heavy single Power Clean Hotshots 19 Prep (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict Pull Ups 200m RunTARGET SCORE Target time: Sub 16:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 12 DB Bench Press (Moderate) 12 Push Ups 20/15 Calorie Ski Erg 12 DB Hammer Curls (Moderate) 12 Ring Rows 50 Double Unders (OR 100 Single Unders) 12 DB AbMat Sit Ups :45 Plank PERFORMANCE VESTED SUNDAY (AMRAP – Rounds and Reps) “YLLESCAS” For Total Reps Buy-In: 1 mile Run Then, AMRAP in 15 minutes of: 12 Push-Ups 10 Wall Ball Shots (20/14 lb, 10/9 ft) 28 Sit-Ups Wear a Weight Vest (20/14 lb) *Score mile time in notes.Background: This workout is dedicated to Captain Robert J. Yllescas, 31, who died on December 1, 2008 from wounds he suffered on October 28th when a makeshift bomb detonated near his unit in Afghanistan. He was assigned to the 6th Squadron, 4th Cavalry Regiment, 3rd Brigade Combat Team 1st Infantry...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 80 Burpee to Target 60 T2B 400m Run (Together) 20 Sandbag Cleans (150/100) (OR Power Cleans 185/125) 400m Run (Together) 60 T2B 80 Burpee to Target 100/80 Calorie Bike *Split reps as desired.Time Cap: 35:00Read more