BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 24:00 EMOM (:30 ON / :30 OFF) Minute 1: Max 25′ Shuttle Runs Minute 2: Max Single Arm Devil Press (50/35) Minute 3: Max Calorie Bike Minute 4: Max AbMat Sit Ups Minute 5: Max Alternating Lunges Minute 6: Rest*Score is total reps Accessory (Checkmark) Optional 3 Rounds 15 Banded Bicep Curls 15 Banded Tricep ExtensionsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Box Step Overs Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (6 Rounds for time) 6 Sets 21/16 Calorie Row 15 Wall Balls (20/14) 9 DB Deadlifts (2×50/2×35) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 75 Single Unders (OR 50 Double Unders) 15 KB Swings 15 Push Ups Rest 1:00 Between Sets *Even sets perform 15 burpees. (Sets 2 and 4) PERFORMANCE Overhead Squat 2 Overhead Squat @ 6.5/10 RPE 2 Overhead Squat @ 7/10 RPE 1 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 9/10 RPE 1 Overhead Squat @ 9.5/10 RPE 1 Overhead Squat @ 10/10 RPE Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 3 Wall Walks 6 T2B 9 DB S2OH (2×50/2×35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 8 – 12 DB Squat Cleans Minute 3: 10 – 15 Box Jumps Minute 4: 10 – 20 V-Ups Minute 5: Rest PERFORMANCE Power Clean 2 Power Clean @ 6.5/10 RPE 2 Power Clean @ 7/10 RPE 1 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE 1 Power Clean @ 9.5/10 RPE 1 Power Clean @ 10/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 400m Run 6 Squat Cleans (135/95)TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 DB Bench Press (Moderate) 10 DB French Press (Moderate) 20/15 Calorie Ski 100ft KB Farmer Carry (Moderate/Heavy) :45 KB Farmer Carry Hold (Moderate/Heavy) 20/15 Calorie Row 10 Row Pike Ups :45 Plank PERFORMANCE VEST SUNDAY (Time) “GHOST 31” 4 Rounds for Time 800 meter Run 3 Burpee Pull-Ups 18 Box Jumps (24/20 in) 22 Walking Lunges (Left+Right=1) Wear a Weight Vest (20/14 lb)Read more