BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run (OR 400m Row) 10 Alternating DB Snatches 10 DB Goblet Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 5 Back Squats @ 5.5/10 RPE 5 Back Squats @ 6.5/10 RPE 5 Back Squats @ 7/10 RPE 5 Back Squats @ 7.5/10 RPE 5 Back Squats @ 8/10 RPE *Perform 10/8 calorie bike sprint after each set *Rest :60 – :90 between sets. Metcon (2 Rounds for time) 3 rounds 8 Burpee Box Jump Overs (30/24) 8 Power Snatches (115/80) -at 8:00- 2 rounds 16 Burpee Box Jump Overs (24/20) 16 Power Snatches (75/55)TARGET SCORE Target Time workout 1: sub 4 minutes Target Time workout 2: sub 4 minutes Time Cap workout 1: 6 minutes Time Cap workout 2: 6 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON /:20 OFF) Minute 1: Single Arm DB Thruster (Right) Minute 2: Single Unders (OR Double Unders) Minute 3: Single Arm DB Thruster (Left) Minute 4: V-Ups Minute 5: Rest PERFORMANCE Gymnastic Skill Work (Checkmark) Spend 15 minutes working on HSPU. – Kipping HSPU – Strict HSPU – Deficit HSPU – HSPU Negatives Metcon (4 Rounds for time) 4 Sets: 15 GHD (OR 20 AbMat Sit-Ups) 60 Double Unders 15 Wall Balls (20/14) Rest 1:1TARGET SCORE: Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 3 240/192 Calorie Bike 5000/4000m Row 5000/4000m Ski *All three athletes working at the same time -switch as desired. Individual Version 90/72 Calorie Bike 1500/1250m Row 1500/1250m SkiTARGET SCORE: Target Time: Sub 20:00 Time Cap: 30:00 Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Burpee Over DB Alternating DB Hang Clean and Jerk DB Box Step Ups *10/8 Calorie Bike after each set.Time Cap: 30:00 PERFORMANCE Push Jerk 2 Push Jerks @ 6.5/10 RPE 2 Push Jerks @ 7/10 RPE 2 Push Jerks @ 7.5/10 RPE 2 Push Jerks @ 7/10 RPE 2 Push Jerks @ 7.5/10 RPE DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereTARGET SCORE: Target Time: Sub 7:00 Time Cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200/150m Row 10 KB Goblet Squats Rest 2:00 5:00 AMRAP 200/150m Row 10 KB Swings Rest 2:00 16:00 AMRAP 400/300m Row 10 KB Goblet Squats 400/300m Row 10 KB Swings PERFORMANCE Pause Front Squat 3 Pause Front Squat @ 5.5/10 RPE 3 Pause Front Squats @ 6/10 RPE 3 Pause Front Squats @ 6.5/10 RPE 3 Pause Front Squats @ 7/10 RPE 3 Pause Front Squats @ 7.5/10 RPE *Pause :04 at bottom. *Perform 10/8 Calorie Echo Bike sprints between working sets (90% effort). *Rest :60 – :90 between sets. Metcon (Time) 10 Rounds 200m Run 5 C2B RX+ 3 BMUTARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more