BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM :45 on/:15 off 1. Calorie Bike 2. Wall Walks (1 rep every 9-11 seconds) 3. Calorie Ski Erg (Or Row) 4. Front Rack Ketllebell Carry (2×53/35) 5.Jog 6. Farmers Carry (2×53/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 5 Deadlift @ 6.5/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 8/10 RPE 5 Deadlift @ 8+/10 RPE Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12/10 Calorie Bike In remaining time: Max C2B Rest :90 between setsTARGET SCORE Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 10 Alternating DB Clean and Jerk 10 Push Ups* Rest 1:00 *Sub 10 Burpees on even sets (2/4) PERFORMANCE Split Jerk 3 Split Jerk @ 6/10 RPE 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 2-4-6-8-10-12-14-16….. HSPU 4-8-12-16-20-24-28-32… Alternating DB Snatch (50/35) *3 Burpee Over DB after each round.TARGET SCORE: Target reps: 144+ (Finishing round of 12/24/3)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 250/200m Row Minute 2: 8 Single Arm KB Thrusters (Right) Minute 3: 15 KB Sumo Deadlift High Pulls Minute 4: 8 Single Arm KB Thrusters (Left) Minute 5: Rest PERFORMANCE Squat Clean + Front Squat 1 Squat Clean + 2 Front Squats @ 6/10 RPE 1 Squat Clean + 2 Front Squats @ 6.5/10 RPE 1 Squat Clean + 1 Front Squats @ 7/10 RPE 1 Squat Clean + 1 Front Squats @ 7.5/10 RPE 1 Squat Clean + 1 Front Squats @ 8/10 RPE Metcon (Time) 3 Rounds 400m Run 50 Double Unders 15 Front Squats (155/105) RX+ 185/125TARGET SCORE Target time: 9:00 -12:00 Time cap: 15:00Read 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 VESTED SUNDAY (AMRAP – Rounds and Reps) VESTED CINDY 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats *Wear a 20/14# vest.Read more