BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 8 KB Front Squats 200m KB Front Rack Carry 8 KB Push Press Rest 2:00 after every 2 rounds. PERFORMANCE Snatch 5 Snatch @ 6/10 RPE 3 Snatch @ 7/10 RPE 1 Snatch @ 8/10 RPE 5 Snatch @ 6.5/10 RPE 3 Snatch @ 7.5/10 RPE 1 Snatch @ 8.5/10 RPE Metcon (Time) 4 Rounds 21/16 Calorie Bike (OR 25/20 Calorie Row) 15 Box Jumps (24/20) 9 Overhead Squats (95/65) RX+ Overhead Squats 135/95TARGET SCORE Target time: Sub 13:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Plate Ground To Overhead Minute 3: KB Gorilla Rows Minute 4: V-Ups Minute 5: Rest PERFORMANCE Skill Work – T2B (Checkmark) Metcon (AMRAP – Reps) 15:00 AMRAP 2-4-6-8-10-12-14-16…. Alternating DB Snatches (50/35) T2B *After each round 25 Double UndersTARGET SCORE Target reps: 287 (Completing the round of 14 and double unders)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/15 Calorie Ski 5 Renegade Row (1 Rep = Push Up + Row Right Arm + Push Up + Row Left Arm) (Moderate) 10 Bench/Box Dips 20/15 Calorie Bike 10 Alternating DB Hammer Curls (Moderate) 10 Single DB Double Head Bicep Curl (Moderate) 400m Run 10 Single KB Front Rack Step Ups (5 Right Arm / 5 Left Arm) (Moderate) 10 KB Russian Twist (1 Rep = Right + Left) PERFORMANCE VESTED SUNDAY (Time) 200m Run 5 Burpees 5 Air Squats 400m Run 10 Burpees 10 Air Squats 600m Run 15 Burpees 15 Air Squats 800m Run 20 Burpees 20 Air Squats 600m Run 15 Burpees 15 Air Squats 400m Run 10 Burpees 10 Air Squats 200m Run 5 Burpees 5 Air Squats *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 24 Rounds 9 Calorie Row 6 HSPU (OR DB Push Press) 3 Deadlift (225/155) RX+ Deadlift 275/185TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more