BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/15 Calorie Ski 5 Renegade Row (1 Rep = Push Up + Row Right Arm + Push Up + Row Left Arm) (Moderate) 10 Bench/Box Dips 20/15 Calorie Bike 10 Alternating DB Hammer Curls (Moderate) 10 Single DB Double Head Bicep Curl (Moderate) 400m Run 10 Single KB Front Rack Step Ups (5 Right Arm / 5 Left Arm) (Moderate) 10 KB Russian Twist (1 Rep = Right + Left) PERFORMANCE VESTED SUNDAY (Time) 200m Run 5 Burpees 5 Air Squats 400m Run 10 Burpees 10 Air Squats 600m Run 15 Burpees 15 Air Squats 800m Run 20 Burpees 20 Air Squats 600m Run 15 Burpees 15 Air Squats 400m Run 10 Burpees 10 Air Squats 200m Run 5 Burpees 5 Air Squats *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 24 Rounds 9 Calorie Row 6 HSPU (OR DB Push Press) 3 Deadlift (225/155) RX+ Deadlift 275/185TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Front Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups (OR AbMat Sit-Ups) – Rest 1:00 Score is total reps PERFORMANCE Squat Clean + Front Squat + Jerk 1 Squat Clean + 2 Front Squat + 1 Jerk @ 6.5/10 RPE 1 Squat Clean + 2 Front Squat + 1 Jerk @ 7/10 RPE 1 Squat Clean + 2 Front Squat + 1 Jerk @ 7.5/10 RPE 1 Squat Clean + 2 Front Squat + 1 Jerk @ 8/10 RPE 1 Squat Clean + 2 Front Squat + 1 Jerk @ 8.5/10 RPE Metcon (3 Rounds for time) 3 Sets 12/10 Calorie Bike 6 T2B 12 Thrusters (95/65) 6 T2B 12/10 Calorie Bike...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) PERFORMANCERead more