BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 21 Calorie Row 15 Slam Balls 9 Slam Ball Squat Cleans Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP 6 Deadlift (225/155) 9 T2B 12 KB Box Step Ups (24/20) (53/35) *Every 3 minutes perform a 200m run.TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Calorie Bike KB Sumo Deadlift High Pull KB Swings *25 Double Unders after each setTime Cap: 20:00 Accessory (Checkmark) 3 Rounds 10 AbMat Front Rack KB Sit Ups 10 KB Front Rack Marches 10 KB Russian Twist PERFORMANCE Push Jerk 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 6.5/10 RPE 3 Push Jerks @ 7/10 RPE 3 Push Jerks @ 7.5/10 RPE 1 Push Jerk @ 8/10 RPE 1 Push Jerk @ 8/10 RPE Metcon (Time) 2 Rounds 25 Strict Handstand Push Ups 50 Hang Muscle Cleans (75/55)TARGET SCORE Target time: 8:00 – 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Alternating Jumping Lunges Minute 3: Burpee Over Rower Minute 4: Air Squat Minute 5: Rest *Score is total reps. PERFORMANCE Pause Front Squat 5 Pause Front Squat @ 5/10 RPE 5 Pause Front Squat @ 5.5/10 RPE 5 Pause Front Squat @ 6/10 RPE 5 Pause Front Squat @ 6.5/10 RPE *10/8 Calorie Echo Bike sprint after each set.. *Rest 60-90 seconds between sets. *Pause :03 at bottom. Metcon (4 Rounds for time) 4 Sets (1 Set every 5 minutes) 50′ Single Arm DB Overhead Walking Lunge (50/35) (Left Arm) 7 Bar Muscle Ups (OR 7 Burpee Pull Ups) 50′ Single Arm DB Overhead Walking Lunge (50/35) (Right Arm)TARGET SCORE Target time: Sub 2:30 Time cap: 3:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (For Quality) 5 Bench Press (Moderate/Heavy) 10 Banded Tricep Extensions 20/15 Calorie Row 10 Alternating DB Bicep Curls (Moderate) 10 Reverse Grip DB Bicep Curls (Moderate) 20/15 Calorie Bike 10 DB Front Raises (Light/Moderate) 10 DB Lateral Raises (Light to Moderate 20/15 Calorie Ski PERFORMANCE Vested Sunday (Time) “Bambi” 3 Rounds for Time 800 meter Run 40 Air Squats 30 Walking Lunges 20 Burpees Wear a Weight Vest (20/14 lb) Time Cap: 25 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 10 Wall Walks 20 Sandbag Cleans (150/100) (OR Power Cleans 185/125) 40 Box Jump Overs (24/20) 60 T2B 80 Calorie Bike 100 Calorie Row 80 Calorie Bike 60 T2B 40 Box Jump Overs 20 Sandbag Cleans (OR Power Cleans) 10 Wall Walks *Split reps as desired.TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more