BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Calorie Bike KB Deadlift KB Front Rack Lunge *30 double unders or 60 single under after each round.Time Cap: 25:00 PERFORMANCE Accessory (No Measure) *If time permits 3 – 4 sets 10 DB Single Leg RDL (5 per side) 10 DB Weighted Glute Bridges Deadlift Set 1: 3 @ 70% or 7/10 RPE Set 2: 3 @ 80% or 8/10 RPE Set 3: 3+ @ 90% or 9/10 RPE Set 4: Max Reps at 70% or 7/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 70% Metcon (Time) 30-20-10 T2B DB Front Rack Lunges (2×50/2×35) *100 double unders after each setTARGET SCORE: Target time: Sub 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Meter Ski Minute 2: DB Man Makers Minute 3: DB Bench Press Minute 4: V-Ups Accessory (Checkmark) 3 – 4 Sets 15 Banded Tricep Extensions 10 Ring Dips (OR 20 Bench Dips) 10 DB Hammer Curls Rest 2:00 between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 12/10 Calorie Bike 6 Devil Presses Rest 2:00 8:00 AMRAP 12/10 Calorie Row 6 DB Thrusters Rest 2:00 8:00 AMRAP 12/10 Calorie Bike 6 Devil Presses 12/10 Calorie Row 6 DB ThrustersScore it total rounds and reps. PERFORMANCE Power Snatch + Hang Power Snatch + 2 OHS 1 + 1 + 2 @ 6/10 RPE 1 + 1 + 2 @ 6.5/10 RPE 1 + 1 + 2 @ 7/10 RPE 1 + 1 + 2 @ 7.5/10 RPE 1 + 1 + 2 @ 8/10 RPE Metcon (Time) 10 rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wall Balls (20/14)TARGET SCORE Target Time 9:00 – 11:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) DB Hang Cleans – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB S2OH – Rest 1:00 Score is total reps PERFORMANCE Shoulder Press Set 1: 3 @ 70% or 7/10 RPE Set 2: 3 @ 80% or 8/10 RPE Set 3: 3+ @ 90% or 9/10 RPE Set 4: Max Reps at 70% or 7/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 70% Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 200m Run 12 Pull-Ups 12 HSPU RX+ Strict HSPUTARGET SCORE Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 3 Rounds 1000m Row 800m Run 30 KB Goblet SquatsTime Cap: 30:00 Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.*Optional Accessory PERFORMANCE Back Squat Set 1: 3 @ 70% or 7/10 RPE Set 2: 3 @ 80% or 8/10 RPE Set 3: 3+ @ 90% or 9/10 RPE Set 4: Max Reps at 70% or 7/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 70% Metcon (4 Rounds for time) 4 Sets 15 GHD (OR 25 AbMat Sit-Ups) 12/10 Calorie Bike 9 Front Squats (135/95) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more