BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 10:00 EMOM Odd: 12/10 Calorie Bike Even: Athlete Choice (3-5 BMU | 5-7 Strict Pull Ups | 10-15 Pull Ups or C2B) -Into- 10:00 EMOM Odd: 15/12 Calorie Row Even: 10 Burpee Over Rower -Into- 10:00 EMOM Odd: 12/10 Calorie Ski Even: 10 Weighted AbMat SitupsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 12/10 Calorie Row 5 KB Push Press 10 Alternating KB Goblet Step Back Lunges 5 KB Push Press Rest 2:00 between each set PERFORMANCE Bench Press 5 Bench Press @ 5.5/10 RPE 5 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10 RPE *Superset with 3 strict chin ups. Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 8 DB Push Press (50/35) (Right) 25ft DB Overhead Walking Lunge (50/35) (Right) 16 T2B 8 DB Push Press (50/35) (Left) 25ft DB Overhead Walking Lunge (50/35) (Left) 16 T2BTARGET SCORE Target Rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds .5 Mile Bike 20 DB Power Cleans .5 Mile Bike 20 Air Squats Rest 2:00 after every 2 rounds PERFORMANCE Front Squat + Back Squat 3 Front Squat + 3 Back Squat @ 6/10 RPE 2 Front Squat + 2 Back Squat @ 7/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 8.5/10 RPE 1 Front Squat + 1 Back Squat @ 9/10 RPE 1 Front Squat + 1 Back Squat @ 9.5/10 RPE 1 Front Squat + 1 Back Squat @ 10/10 RPE Metcon (Time) 200m Run 10 Squat Cleans (95/65) 10 Box Jumps (24/20) 400m Run 20 Squat Cleans 20 Box Jumps 200m Run 10 Squat Cleans 10 Box JumpsTARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: KB Swings Minute 3: KB Gorilla Rows Minute 4: Hand Release Push Ups Minute 5: Rest *Score it total reps. PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9.5/10 RPE 1 Power Snatch @ 10/10 RPE Metcon (AMRAP – Reps) 9:00 AMRAP 5-10-15-20-25-30… Alternating DB Snatch (50/35) Pull UpsTARGET SCORE Target reps: 150+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Chin Ups 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie Bike PERFORMANCE Metcon (Time) 800m Run 50 Box Step Ups (24/20) 50 KB Swings (53/35) 800m Run 50 Box Step Ups 50 KB Swings 800m Run *Wear a 20/14# vest.Read more