BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 12/10 Calorie Row 10 KB Alternating Lunge Rest 1:00 4:00 AMRAP 12/10 Calorie Row 10 KB Squats Rest 1:00Set 1: KB Position: Goblet Set 2: KB Position: Front Rack Set 3: KB Position: Hold in goblet away from body. PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12/10 Calorie Bike 12 Burpee Over Bar 12 Barbell Front Rack Lunge (95/65)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 20 Slam Balls 10 Plank DB Drags 5 DB Renegade Rows Rest 2:00 after every 2 rounds1 Renegade Row = DB Row R + Push Up + DB Row L + Push Up PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7.5/10 RPE 1 Bench Press @ 7.5/10 RPE 1 Bench Press @ 8/10 RPE Metcon (4 Rounds for time) 4 Sets 21/18 Calorie Row 15 DB Bench Press (2×50/2×35) 9 Pull Ups RX+ 5 BMU Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 2 Sets (1 Set every 15:00) 750/600m Row 15 DB Power Cleans 15 DB Front Squats 500/400m Row 20 DB Power Cleans 20 DB Front Squats 250/200m Row 25 DB Power Cleans 25 DB Front Squats*Time cap per set: 13:00 PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 6/10 RPE 2 Front Squat + 2 Back Squat @ 6.5/10 RPE 1 Front Squat + 1 Back Squat @ 7/10 RPE 1 Front Squat + 1 Back Squat @ 7.5/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE Metcon (Time) 200m Run 10 Cleans (135/95) 200m Run 8 Cleans (155/105) 200m Run 6 Cleans (185/125) 200m Run 4 Cleans 205/145) 200m Run 2 Cleans (225/155)TARGET SCORE Target time: Sub 10:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Swings Minute 2: Calorie Bike Minute 3: V-Ups Minute 4: Calorie Ski *Score is total reps completed. Accessory (Checkmark) 3 -4 Sets 10 Alternating KB Gorilla Rows 10 Push Ups 10 KB Russian Twist 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 @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Metcon (Time) 6 Rounds 7 T2B 14 Wall Balls (20/14) 28 Double Unders RX+ Option: 6 Rounds 10 T2B 20 Wall Balls (20/14) 40 Double UndersTARGET SCORE Target time: Sub 9:00 Time cap: 12:00Read more