BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 10 KB Deadlift 15 Box Jump Overs 20/16 Calorie Bike Rest 2:00 after every 3 rounds PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 2 Deadlift @ 7/10 RPE 1 Deadlift @ 8/10 RPE 3 Deadlift @ 7/10 RPE 2 Deadlift @ 8/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 9+/10 RPE Metcon (AMRAP – Reps) AMRAP 9 Minutes 3 Squat Cleans (135/95) 1 Wall Walks 3 Squat Cleans (135/95) 2 Wall Walks 3 Squat Cleans (135/95) 3 Wall Walks 6 Squat Cleans (135/95) 4 Wall Walks 6 Squat Cleans (135/95) 5 Wall Walks 6 Squat Cleans (135/95) 6 Wall Walks 9 Squat Cleans (135/95) 7 Wall Walks RX+ (155/105)TARGET SCORE Target reps: 48+ (Through the 6 Wall Walks)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (8 Rounds for time) 4 sets (1 set every 10 minutes) 15/12 Calorie Row 15 Burpee Over Rower 15/12 Calorie Row -at 5 minutes- 200m Run 10 Burpee Broad Jumps (4/3ft) 200m Run -rest until 10 minutes then start at the top-TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 15 Hand Release Push Ups 10 DB Drags Rest 1:00 between sets Even Sets 15 DB Push Press 10 V-Ups PERFORMANCE Bench Press 10 Bench Press @ 5.5/10 RPE 8 Bench Press @ 6/10 RPE 6 Bench Press @ 7/10 RPE 4 Bench Press @ 7.5/10 RPE 2 Bench Press @ 8.5/10 RPE Metcon (AMRAP – Reps) 15 EMOM (:30 ON / :30 OFF) Minute 1: T2B Minute 2: HSPU (OR DB Push Press) Minute 3: GHD (OR AbMat Sit Ups)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1200m Run 20 Double KB Front Squats 40 Double Unders (OR 60 Single Unders) 800m Run 40 Double KB Front Squats 80 Double Unders (OR 120 Single Unders) 400m Run 60 Double KB Front Squats 120 Double Unders (OR 180 Single Unders)Time cap: 30:00 PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 7/10 RPE 2 Front Squat + 2 Back Squat @ 7.5/10 RPE 2 Front Squat + 2 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 8.5/10 RPE 1 Front Squat + 1 Back Squat @ 8.5/10 RPE Metcon (5 Rounds for time) 5 Sets 12/10 Calorie Bike 12 DB Squat Cleans (2×50/2×35) Rest 1:1 between sets.TARGET SCORE: Target time: Sub 1:30 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 14 Alternating DB Snatch Minute 4: 10 Burpee Over DB Minute 5: Rest PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 8/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8.5/10 RPE 1 Power Snatch @ 8.5/10 RPE Metcon (Time) 7 Rounds 3 BMU (OR 5 Burpee Pull Ups) 6 Power Snatch (95/65) 9 Box Jumps (24/20)TARGET SCORE Target time: 10:00 – 12:00 Time cap: 15:00Read more