BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Air Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00Score is total reps PERFORMANCE Back Squat Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5 RPE Set 3: 5+ @ 85% OR 8.5 RPE Set 4: MAX Reps at 65% OR 6.5 RPE *Score reps and weight for set 3. *In notes enter max reps at 65% Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 30 Wall Balls (20/14) 15 Box Jump Overs (24/20) 400m RunTARGET SCORE Target rounds: 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 400m Run 10 Chin Ups 10 Empty Barbell Bicep Curls 20/15 Calorie Ski 15 EmptyBarbell Strict Press 15 DB Reverse Flys 20/15 Calorie Row 20 Row Pikes 20 Leg Raises PERFORMANCE Metcon (Time) Vested Sunday Moderate Bambi 3 Rounds 600m Run 40 Air Squats 30 Walking Lunges 20 BurpeesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 15/12 Calorie Row 10 Burpees Rest 2:00 6:00 AMRAP 15/12 Calorie Row 10 KB Sumo DL High Pulls 10 KB Goblet Squats Rest 2:00 PERFORMANCE Deadlift 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 Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 8 DB Snatch (Right) (50/35) 8 Overhead DB Lunges (Right) (50/35) 8 DB Snatch (Left) 8 Overhead DB Lunges 50 Double Unders RX+ 70/50TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 35:00 EMOM Minute 1: 10 – 15 Bench Press (Moderate) Minute 2: 200m Run Minute 3: 5 – 10 Strict Pull-Ups Minute 4: 10 – 15 Calorie Bike Minute 5: 10 – 20 GHD (OR 20 – 30 AbMat Sit-Ups)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8DB Snatch (Right) 50 Double Unders or Single Unders 8 DB Snatch (Left) Rest 2:00 after every 3 rounds. PERFORMANCE Squat Snatch Build to a heavy single in 15:00 Metcon (Time) 50/40 Calorie Row 50 Wall Balls (20/14) 40/32 Calorie Row 40 Wall Balls 30/24 Calorie Row 30 Wall Balls 20/16 Calorie Row 20 Wall Balls 10/8 Calorie Row 10 Wall BallsTARGET SCORE Target time: Sub 14:00 Time cap: 20:00Read more