BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Single Arm Devil Presses 10 V-Ups 500m Row 15 Single Arm Devil Presses 15 V-Ups 750m Row 20 Single Arm Devil Presses 20 V-Ups 1000m Row 25 Single Arm Devil Presses 25 V-Ups 750m Row 20 Single Arm Devil Presses 20 V-Ups 500m Row 15 Single Arm Devil Presses 15 V-Ups 250m Row 10 Single Arm Devil Presses 10 V-UpsTime Cap: 30:00 *Get as far as you can in 30 minutes PERFORMANCE Metcon (3 Rounds for time) 3 Sets: 8-6-4 Devils Press (2×50/35) *Perform 40 Double Unders after each round of Devils Press -rest 2 minutes between sets-TARGET SCORE: Target time: Sub 3:30 Time cap: 5:00 Bench Press 5 Bench Press @7/10 RPE 3 Bench Press @8/10 RPE 1 Bench Press @9/10 RPE 5 Bench Press @8/10 RPE 3 Bench Press @9/10 RPE 1 Bench Press...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Bike 12 Box Jumps Rest 2:00 6:00 AMRAP 12 DB Power Cleans 12 DB Front Rack Lunges Rest 2:00 PERFORMANCE Front Rack Lunge 4 @ 8/10 RPE (2R/2L) 4 @ 8/10 RPE (2R/2L) 4 @ 8.5/10 RPE (2R/2L) 4 @ 8.5/10 RPE (2R/2L) 4 @ 9/10 RPE (2R/2L) Metcon (4 Rounds for reps) 4 Sets 3:00 AMRAP 15/12 Calorie Row 15 GHD (OR 20 AbMat Sit-Ups) Max Power Cleans (185/125) – Rest 2:00 between sets RX+ Power Clean 205/145TARGET SCORE: Target reps: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 50 Air Squats 20 Push Ups 35 Wall Balls (20/14) (10’/9’) 20 Push Ups 50 Air Squats -rest 5 minutes- 30 Air Squats 10 Push Ups 30 Wall Balls (20/14) (10’/9’) 10 Push Ups 30 Air SquatsTARGET SCORE Target Time set 1:8-10 minutes Target Time set 2:5-6 minutes Time Cap set 1 : 14 minutes Time Cap set 2:9 minutes PERFORMANCE Metcon (2 Rounds for time) 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (10’/9’) 25 Push Ups 75 Air Squats -rest 5 minutes- 45 Air Squats 15 Push Ups 45 Wall Balls (20/14) (10’/9’) 15 Push Ups 45 Air SquatsTARGET SCORE Target Time set 1:8-10 minutes Target Time set 2:5-6 minutes Time Cap set 1 : 14 minutes Time Cap set 2:9 minutes Accessory (Checkmark) 3-4 Rounds 12 Bent Over Barbell Row –...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 20 Alternating DB Snatch Minute 2: 40 – 60 Single Unders (OR Double Unders) Minute 3: 10 -14 Alternating DB Hang Clean & Jerk Minute 4: 10-15 Calorie Ski Minute 5: Rest PERFORMANCE Power Snatch + Squat Snatch Build to a heavy 1 Power Snatch + 1 Squat Snatch in 15 minutes Metcon (Time) 27-21-15-9 Toes to Bar Power Snatch (75/55)TARGET SCORE: Target time: Sub 9:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 PERFORMANCE Front Squat 5X2 @ 8.5/10 RPE Metcon (4 Rounds for time) 4 Sets 15/12 Calorie Bike 10 DB Deadlifts (2×50/2×35) 10 DB Box Step Overs (1×50/1×35) (24/20) Rest 1:1TARGET SCORE: Target time: Sub 2:30 Time cap: 3:00Read more