BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 200m Run 10 DB Deadlifts Odd Sets: 10 DB Hang Squat Cleans Even Sets: 10 DB Front Squats 10 AbMat Sit Ups Rest 1:30 between sets PERFORMANCE Front Squat 4 Front Squats @ 6.5/10 RPE 4 Front Squats @ 6.5/10 RPE 4 Front Squats @ 7/10 RPE 4 Front Squats @ 7/10 RPE 4 Front Squats @ 7/10 RPE Metcon (AMRAP – Reps) 5 Sets 1:30 AMRAP 12/10 Calorie Bike 10 DB Box Steps (50/35) (24/20) Max Squat Clean (155/105) Rest 1:30 between sets RX+ 185/125TARGET SCORE Target reps: 3+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (Checkmark) 16:00 EMOM Minute 1: Max KB Gorilla Rows Minute 2: 100ft KB Filly Carry (50ft per side) Minute 3: Max Hand Release Push Ups Minute 4: Max Calorie Row (OR Ski) *Score is total reps completedRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) PERFORMANCE Deadlift 3 Deadlifts @ 6/10 RPE 3 Deadlifts @ 6.5/10 RPE 3 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE Metcon (No Measure) 3 Rounds 400m Run 20 Box Jump Overs (24/20) 10 Pull Ups 5 Deadlifts (225/155)TARGET TIME Target score: Sub 10:00 – 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski Minute 2: Max DB Push Press Minute 3: Max Ring Rows Minute 4: Max DB Push Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Clean and Jerk 1 Power Clean & Jerk @ 6.5/10 RPE 1 Power Clean & Jerk @ 7/10 RPE 1 Power Clean & Jerk @ 7.5/10 RPE 1 Power Clean & Jerk @ 7/10 RPE 1 Power Clean & Jerk @ 7.5/10 RPE 1 Power Clean & Jerk @ 8/10 RPE Metcon (6 Rounds for time) 6 Sets 40 Double Unders Odd sets: 8 Clean and Jerk (95/65) Even sets: 8 Power Snatches (95/65) 10 Lateral Burpees of Bar Rest 1:00 between setsTARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row 20 Single KB Step Ups 20 Russian KB Swings 20 V-Ups Bulgarian Split Squat 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) PERFORMANCE Back Squat 4 Back Squat @ 7.5/10 RPE 4 Back Squat @ 7.5/10 RPE 4 Back Squat @ 8/10 RPE 4 Back Squat @ 8/10 RPE 4 Back Squat @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 30 Wall Balls (20/14) 15 T2B 30/24 Calorie BikeTARGET SCORE: Target rounds: 3+Read more