BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Wall Balls (20/14lbs.) Calorie Row Push-Ups Sit-Ups Rules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉 3.) ONLY 1 athlete can work at a time. EXCITED to see times and strategies on this! Time CAP: 40min.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB Power Cleans – Rest 1:00 Score is total reps PERFORMANCE Power Clean 3 Power Clean @ 6/10 RPE 3 Power Clean @ 6.5/10 RPE 2 Power Clean @ 7/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 9/10RPE LEGENDS 23.5 (3 Rounds for reps) 3:00 AMRAP 10 Power Clean (155/115) 10 T2B Rest 1:00 3:00 AMRAP 8 Power Clean (185/135) 8 T2B Rest 1:00 3:00 AMRAP 6 Power Clean (205/145) 6 T2B RX 50-54 M: 135/155/185 F: 95/115/125 55-59 M: 115/135/155 F: 75/85/95 60+ Same weight as 55-59 T2B: 5/4/3Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 10 Bench Press (95/65) (135/95) (155/105) Minute 2: 12/10 Calorie Ski Minute 3: 10 Ring Dips (OR 15 Matador Dips or 20 Bench Dips) Minute 4: 12/10 Calorie Bike Minute 5: :45 Plank Minute 6: Rest 1:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 400m Run 10 KB Gorilla Rows (5 per side) 10 KB Alternating Step Ups (R) 10 KB Alternating Step Ups (L) 20 AbMat Sit Ups Rest 1:00 between setsTime Cap: 6:00 PERFORMANCE LEGENDS 23.1 (AMRAP – Reps) 5:00 AMRAP 1 Rep Max Snatch Rest 1:00 5:00 AMRAP 2-4-6-8-10…. DB Squats (2×50/2×35) C2B Rest 1:00 AMRAP 5:00 1 Rep Max SnatchScore combined reps completed in AMRAP 2. Score max snatch weights in 23.1A. LEGENDS 23.1A (2 Rounds for weight) Score total weight lifted for snatch 1 and 2.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500m Row 20 KB Swings 10 Burpees 200m KB Carry Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 75 Double Unders 12 Single Arm Devil Press (50/35) 12 HSPU RX+ Single Arm Devil Press (70/50) Strict HSPUTARGET SCORE Target rounds: 5+ Accessory (Checkmark) 3 Sets 5 Strict Pull Ups 21’s Barbell Curls 10 Single Arm Bent Over Row (HEAVY) (5 per arm) Rest 1:00 – 2:00 between each set.Read more