BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 250/200m Ski Erg 8 Double DB Hang Power Cleans -Rest 1:00- 4:00 AMRAP 100 Single Unders (OR 50 Double Unders) 8 Alternating Double DB Step Back Lunges -Rest 1:00- PERFORMANCE Metcon (4 Rounds for time) 4 Sets: (1 Set every 8 minutes) Teams of 2 200m Run (Together) Partner 1: 8 DB Box Step Overs (2×50/2×35)(24″/20″) Partner 2: 15 GHD Sit Ups 200m Run (Together) *Both working at the same time and complete each movement Individual 4 Sets: (1 set every 8 minutes) 200m Run 8 DB Box Step Overs (2×50/2×35)(24″/20″) 15 GHD Sit Up 200m RunTARGET SCORE Target time: Sub 4:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) 12/10 Calorie Bike Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 6.5/10 RPE 2 Front Squat + 2 Back Squat @ 7/10 RPE 2 Front Squat + 2 Back Squat @ 7.5/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE Metcon (AMRAP – Reps) 10 Rounds :30 of Strict Pull Ups -Rest :30- :30 Wall Balls (20/14) -Rest :30-TARGET SCORE: Target reps: 175+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 20:00 EMOM Even: 10 DB Bench Press + Max Calorie Row Odd: 10 AbMat Sit Ups + Max Calorie Row *Score is total calories completed. Accessory (Checkmark) 3 Sets 10 DB Z Press 10 Seated Alternating DB Curls :20 Side Plank (Right) :20 Side Plank (Left) *Rest 1-2:00 between sets. PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 1 Power Snatch @ 7/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8/10 RPE Perform all reps as singles. Metcon (AMRAP – Reps) 12:00 AMRAP 6-12-18-24-30-36… KB Swings (53/35) Push Ups *25 Double Unders after each set.TARGET SCORE Target reps: 305+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereTime cap; 60 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE GRAVEDIGGER (Time) Teams of 2 Buy In: 800m Sled Push (2×45/1×45) -Into- 100 Thrusters (95/65) 100 Burpee over Bar 100 T2B -Into- Buy Out: 800m Run (Together) *Split reps as desired.Time cap: 35:00Read more