BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Plate Ground to Overhead Minute 4: 10 – 20 Hand Release Push Ups Minute 5: :45 Plank Minute 6: Rest PERFORMANCE Split Jerk 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE 2 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE Metcon (AMRAP – Rounds) 15:00 AMRAP 9 C2B 12 S2OH (115/75) 75 Double UndersTARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE *5 reps per leg. Metcon (Time) 6 Rounds 3 50′ Shuttle Run 50′ DB Front Rack Walking Lunge (2×50/2×35) *Every 2 minutes perform 5 burpees. Start workout with 5 burpees.TARGET SCORE Target time: Sub 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:30 ON / :30 OFF) Minute 1: Meter Ski Erg Minute 2: DB S2OH Minute 3: DB Power Clean Minute 4: AbMat Sit-Ups Minute 5: Rest *Score is total reps completed. ACCESSORY (Checkmark) 4 Sets: 10 Alternating DB Hammer Curls (Moderate) 10 DB Bent Over Rows (Each Arm) (Heavy) 10 Push Ups Rest 1:00 – 2:00 between sets. PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: HSPU Minute 2: GHD (OR AbMat Sit Ups) Minute 3: Sumo Deadlift High Pull (75/55) Minute 4: T2B (OR V-Ups) Minute 5: Calorie Row Minute 6: Rest *Score is total reps completed.TARGET SCORE: Target reps: 325+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 5:00 AMRAP 10/8 Calorie Bike 12 KB Deadlifts Rest 2:00 5:00 AMRAP 10/8 Calorie Bike 12 Alternating KB Goblet Lunges Rest 2:00 PERFORMANCE Overhead Squat 5 @ 6/10 RPE 3 @ 6.5/10 RPE 1 @ 7.5/10 RPE 1 @ 8/10 RPE 1 @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Alternating DB Snatches (50/35) 12 DB Box Step Overs (50/35) (24/20)TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 5 KB Swings 10 Air Squats 500m Row 10 KB Swings 20 Air Squats 750m Row 20 KB Swings 40 Air Squats 1000m Row 40 KB Swings 80 Air Squats 750m Row 20 KB Swings 40 Air Squats 500m Row 10 KB Swings 20 Air Squats 250m Row 5 KB Swings 10 Air SquatsTime Cap: 30:00 PERFORMANCE Hotshots 19 Prep – Week 3 (2 Rounds for time) 2 Sets: 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m Run Rest 2:00 between sets.TARGET SCORE Target time: Sub 12:00 Time cap: 14:00Read more