BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 AbMat Sit-Ups DB Deadlifts DB Front Rack Step Back Lunges *10 calorie bike between roundsTime cap: 30:00 PERFORMANCE 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) 6 Rounds 200m Run 10 T2B 10 Alternating Front Rack Lunge (95/65)TARGET SCORE Target time: Sub 11:00 – 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 24:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Row Minute 2: Burpee Pull-Ups Minute 3: Calorie Ski Minute 4: Alternating DB Snatches (50/35)*Score is total reps completed Accessory (Checkmark) 4 Sets 10 Alternating DB Bicep Curls 10 DB Seated Z Press 10 Single Arm DB Rows (R&L) Rest 1-2 minutes between each set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 5:00 AMRAP 10/8 Calorie Bike 15 Box Jump Overs 20 Push-Ups Rest 1:30 between sets. *Start the next set where you left off. PERFORMANCE Power Clean + Squat Clean + Front Squat Build to a heavy complex 1 Power Clean + 1 Squat Clean + 2 Front Squats Metcon (2 Rounds for time) 3 Rounds 7 Front Squats (135/95) 75 Double Unders Rest until 8:00 3 Rounds 7 Power Cleans (135/95) 75 Double UndersTARGET SCORE: Target time: Sub 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 7 Hang DB Clean & Jerk (R) 14 Burpee Over DB 7 Hang DB Clean & Jerk (L) Rest 2:00 after every 2 rounds. 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% Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTARGET TIME: Target score: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: Max Air Squats Minute 4: Max V-Ups Minute 5: Rest*Score is total air squats and v-ups each round. 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 (AMRAP – Rounds and Reps) 12:00 AMRAP 12/10 Calorie Bike 9 Box Jumps (24/20) 6 Power Snatch (115/75) RX+ Power Snatch 135/95TARGET SCORE: Target rounds: 6+Read more