BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 50-40-30-20-10 Russian KB Swings Push Ups AbMat Sit Ups *20/15 Calorie Bike after each roundTime Cap: 30:00 Optional Accessory (Checkmark) *If time permits 3 Sets 10 KB Bicep Curls (Each Side) 10 KB Gorilla Rows (Each Side) 10 KB Russian Twist (Each Side) Rest 2:00 between sets. PERFORMANCE Gymnastic Skill Work (Checkmark) 10:00 EMOM Minute 1: 12 25′ Shuttle Run Minute 2: 3 – 5 Reps (Athletes Choice) *Options (Pull-Ups, C2B, BMU, RMU) Metcon (Time) 4 Rounds 250/200m Row 15 DB Bench Press (2×50/2×35) 10 Strict Pull-UpsTARGET SCPRE: Target time: Sub 12:00 Time Cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Bike Minute 2: Box Steps (OR Box Jump Overs) Minute 3: Calorie Row Minute 4: Single Unders (OR Double Unders) Minute 5 Calorie Ski Minute 6: Plank*Score is total reps.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10 – 15 Box Jumps Minute 2: 10 – 15 DB Push Press Minute 3: 10 – 15 Calorie Row Minute 4: 10 – 15 AbMat Sit Ups Minute 5: Rest PERFORMANCE Back Squat 10 Back Squats @ 8/10 RPE 8 Back Squats @ 8.5/10 RPE 6 Back Squats @ 8.75/10 RPE 4 Back Squats @ 9/10 RPE 2 Back Squats @ 9.5/10 RPE * Perform 10 wall balls after each working set. * Rest :60 – :90 after each set. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 21/16 Calorie Bike 15 Pull-Ups 9 Handstand Push UpsTARGET SCORE: Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 50 Single Unders (Or Double Unders) 10 DB Bench Press (Moderate-Heavy) 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 10 Barbell Bent Over Row (Moderate) 10 DB Hammer Curls (Both Arms) (Moderate) 400m Run 10 V-Ups 1:00 PlankRead more