BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Max Calorie Bike Minute 2: Max DB Front Squats Minute 3: Max Box Jump Overs Minute 4: 200m Run Minute 5: Rest PERFORMANCE Pause Back Squat + Back Squat 2 Pause Back Squats + 3 Back Squats @ 5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 5.5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 6/10 RPE 2 Pause Back Squats + 3 Back Squats @ 6.5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 7/10 RPE *Pause for :02 at bottom. *In between sets perform 12/10 cal sprints on rower. * rest 60-90 seconds between sets * Metcon (4 Rounds for time) 4 Sets 200/150m Row 10 GHD (OR 15 AbMat Sit Ups) 5 Squat Cleans (135/95) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski (OR Bike) – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Bench Press – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Plate Ground to Overhead – Rest 1:00 Score is total reps PERFORMANCE Gymnastic Skill Work (Checkmark) 6:00 EMOM Option 1: Perform 5 – 10 Pull Ups (Kipping or Butterfly) Option 2: Perform 5 – 10 C2B (Kipping or Butterfly) Option 3: Perform 3 – 5 BMU Option 4: Perform 3 – 5 RMU Metcon (AMRAP – Reps) 15:00 EMOM Minute 1: 7 Strict Pull Ups Minute 2: 14/12 Calorie Row Minute 3: Max Double Unders*Score is total double unders completed.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 21 Calorie Row 15 Slam Balls 9 Slam Ball Squat Cleans Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP 6 Deadlift (225/155) 9 T2B 12 KB Box Step Ups (24/20) (53/35) *Every 3 minutes perform a 200m run.TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Calorie Bike KB Sumo Deadlift High Pull KB Swings *25 Double Unders after each setTime Cap: 20:00 Accessory (Checkmark) 3 Rounds 10 AbMat Front Rack KB Sit Ups 10 KB Front Rack Marches 10 KB Russian Twist PERFORMANCE Push Jerk 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 6.5/10 RPE 3 Push Jerks @ 7/10 RPE 3 Push Jerks @ 7.5/10 RPE 1 Push Jerk @ 8/10 RPE 1 Push Jerk @ 8/10 RPE Metcon (Time) 2 Rounds 25 Strict Handstand Push Ups 50 Hang Muscle Cleans (75/55)TARGET SCORE Target time: 8:00 – 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Alternating Jumping Lunges Minute 3: Burpee Over Rower Minute 4: Air Squat Minute 5: Rest *Score is total reps. PERFORMANCE Pause Front Squat 5 Pause Front Squat @ 5/10 RPE 5 Pause Front Squat @ 5.5/10 RPE 5 Pause Front Squat @ 6/10 RPE 5 Pause Front Squat @ 6.5/10 RPE *10/8 Calorie Echo Bike sprint after each set.. *Rest 60-90 seconds between sets. *Pause :03 at bottom. Metcon (4 Rounds for time) 4 Sets (1 Set every 5 minutes) 50′ Single Arm DB Overhead Walking Lunge (50/35) (Left Arm) 7 Bar Muscle Ups (OR 7 Burpee Pull Ups) 50′ Single Arm DB Overhead Walking Lunge (50/35) (Right Arm)TARGET SCORE Target time: Sub 2:30 Time cap: 3:30Read more