BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Buy In 800m Partner Run -Into- 100 Burpee Box Jump Overs 100 Alternating DB Snatches (50/35) 100/80 Calorie Bike -Into- Buy Out 800m Partner RunTARGET SCORE Target time: Sub 25:00 Time cap: 35;00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row 10 DB Thrusters 250m Ski Erg 10 DB Renegade Rows Accessory (Checkmark) 4 Sets :45 KB Farmer Carry Hold (Heavy) 10 Push Ups :45 Plank PERFORMANCE Split Jerk 2 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7/10 RPE 1 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE 1 Split Jerk @ 9/10 RPE 1 Split Jerk @ 9.5/10 RPE 1 Split Jerk @ 10/10 RPE Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 10:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 24:00 EMOM (:30 ON / :30 OFF) Minute 1: Max 25′ Shuttle Runs Minute 2: Max Single Arm Devil Press (50/35) Minute 3: Max Calorie Bike Minute 4: Max AbMat Sit Ups Minute 5: Max Alternating Lunges Minute 6: Rest*Score is total reps Accessory (Checkmark) Optional 3 Rounds 15 Banded Bicep Curls 15 Banded Tricep ExtensionsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Box Step Overs Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (6 Rounds for time) 6 Sets 21/16 Calorie Row 15 Wall Balls (20/14) 9 DB Deadlifts (2×50/2×35) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 75 Single Unders (OR 50 Double Unders) 15 KB Swings 15 Push Ups Rest 1:00 Between Sets *Even sets perform 15 burpees. (Sets 2 and 4) PERFORMANCE Overhead Squat 2 Overhead Squat @ 6.5/10 RPE 2 Overhead Squat @ 7/10 RPE 1 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 9/10 RPE 1 Overhead Squat @ 9.5/10 RPE 1 Overhead Squat @ 10/10 RPE Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 3 Wall Walks 6 T2B 9 DB S2OH (2×50/2×35)TARGET SCORE Target rounds: 5+Read more