BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme! 2 Burpees 4 Push Jerks (95/65) 6 Cal Row 3 Burpees 5 Push Jerks 7 Cal Row 4 Burpees 6 Push Jerks 8 Cal Row 5 Burpees 7 Push Jerks 9 Cal Row 6 Burpees 8 Push Jerks 10 Cal Row …. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Front Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7/10 RPE *Superset with 5 tall box jumps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) 2-4-6-8-10-12-14-16-18-20 Wall Balls (20/14)TARGET SCORE Target time: Sub 12:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 12/10 Calorie Echo Bike) 15/12 Calorie Row 200m Run -at 20 minutes- 32/26 Calorie Echo Bike 40/32 Calorie Row 400m Run Every 10m on the run counts as 1 rep Comment time on part 2TARGET SCORE Target Rounds: 6+ Minimum Rounds before scaling 4 Target Time workout 2: sub 7 minutes Time cap workout 2 9 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Alternating DB Hang Clean and Jerk Minute 3: Max Single Unders or Double Unders Minute 4: Max Burpees Minute 5: Rest PERFORMANCE Shoulder Press 10 Shoulder Press @ 5/10 RPE 8 Shoulder Press @ 5.5/10 RPE 6 Shoulder Press @ 6/10 RPE 4 Shoulder Press @ 6.5/10 RPE 2 Shoulder Press @ 7/10 RPE Superset with 5 Strict Pull Ups Metcon (5 Rounds for time) 5 Sets 50 Double Unders 15 Hang Power Cleans (95/65) 10 Burpees Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 15 DB Deadlifts 15 Box Jumps Rest 3:00 after every 3 rounds PERFORMANCE Front Squat + Back Squat 3 Front Squat + 4 Back Squat @ 5/10 RPE 3 Front Squat + 4 Back Squat @ 5.5/10 RPE 2 Front Squat + 3 Back Squat @ 6/10 RPE 2 Front Squat + 3 Back Squat @ 6.5/10 RPE 2 Front Squat + 3 Back Squat @ 7/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 12 T2B 50ft Single Arm KB Front Rack Lunge (53/35) 12 Calorie BikeTARGET SCORE Target rounds: 5+Read more