BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 12 Calorie Bike Minute 2: 10 – 20 KB Swings Minute 3: 10 – 20 Calorie Row Minute 4: 10 – 20 Alternating Jumping Lunges Minute 5: 10 – 20 V-Ups Minute 6: RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: DB Man Makers Minute 2: Calorie Ski Minute 3: Burpee Over DBs Minute 4: Air Squats Minute 5: Rest PERFORMANCE Half Murph (Time) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run RX = Wear 20/14# vestTARGET SCORE Target time: 16-18 minutes Time cap: 25 minutes Accessory (Checkmark) 3 or 4 Sets 10 Barbell Bent Over Rows 20 Alternating DB Bicep Curls (10 per side) 10 Two Handed Single DB Bicep CurlsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 25 DB S2OH 25 AbMat Sit-Ups 500m Row 20 DB S2OH 20 AbMat Sit-Ups 750m Row 15 DB S2OH 15 AbMat Sit-Ups 1000m Row 10 DB S2OH 10 AbMat Sit-Ups 750m Row 15 DB S2OH 15 Ab Mat Sit-Ups 500m Row 20 DB S2OH 20 Ab Mat Sit-Ups 250m Row 25 DB S2OH 25 AbMat Sit-UpsTime Cap: 30:00 PERFORMANCE Shoulder Press Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 75% Metcon (Time) 300 Double Unders 100 GHD (OR 150 AbMat Sit-ups) 50 S2OH (115/75) *Partition as desiredTARGET SCORE: Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 12 Wall Balls 12 Russian KB Swings Rest 2:00 after every 3 rounds. PERFORMANCE Back Squat ( ) Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 75% Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14…. Hang DB Squat Cleans (2×50/2×35) Box Jumps (24/20)TARGET SCORE: Target reps: 112+ Reps (Completing the round of 14)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 200m Run 10 Barbell Bicep Curls 10 Barbell Strict Press 200m KB Farmer Carry (Heavy) 10 KB Gorilla Rows (5 per side) 10 Push Ups 200m Row 10 Row Pike Ups 10 Strict Hanging Leg Raises PERFORMANCE Metcon (Time) Vested partner 32 rounds, you go I go 2 sand bag cleans 4 burpees 6 wall balls 8 bicep curls 400 m run after every 4 roundsRead more