BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 3:00 Max Calorie Echo Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 2:00 Max Calorie Echo Bike -2:00 rest- 2:00 Max 25ft Shuttle Run -2:00 rest- 2:00 Max Calorie Row -2:00 rest- 1:00 Max Calorie Echo Bike -1:00 rest- 1:00 Max 25ft Shuttle Run -1:00 rest- 1:00 Max Calorie Row *Score each 25ft Shuttle Run as 1 rep. *1 Calorie = 1 RepTARGET SCORE: Target reps: 250+/200+total reps Accessory (No Measure) 3 Rounds 10 DB Hammer Curls 10 Single Head DB Curls :30 Plank Right :30 Plank Left :30 Plank Rest 1-2:00 between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65(RX) – 135/95(RX+) 2 – 100m Run 3 – Clean And Jerk 95/65(RX) – 135/95(RX+) 4 – Bar Muscle ups(RX) – Ring Muscle ups(RX+) 5 – KB Swing 53/35(RX) – 70/53(RX+) 6 – Box Jump 24/20(RX) – 30/24(RX+) 7 – T2B 8 – C2B Pull Up 9 – Kipping HSPU(RX) – Strict HSPU(RX+) 10 – Wall Ball 20/14(RX) – 30/20(RX+) 11 – Burpee 12 – Thrusters 95/65(RX) – 135/95(RX+) Class work should be completed in 45 min. Make sure the scale is appropriate. RX is 95/65 RX+ is 135/95Scaling Options: BMU/RMU = Burpee Pull-Ups Box Jump = Box Step Ups T2B = Hanging Knee Raises or V-Ups C2B = Pull-Ups, Banded Pull-Ups, DB Rows HSPU = DB Push Press or DB Strict PressRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 15/12 Calorie Ski 12 Push Ups Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 30 AbMat Sit-ups Rest 2:00 PERFORMANCE Power Snatch + Hang Power Snatch 3 Power Snatch + 2 Hang Power Snatch @ 5/10 RPE 3 Power Snatch+ 2 Hang Power Snatch@ 5.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 1 Power Snatch + 1 Hang Power Snatch@ 7/10 RPE *Complete the complex unbroken. Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 20/15 Calorie Bike 10 Single Arm DB Hang Snatches (50/35)(L) 30 AbMat Sit-Ups 10 Single Arm DB Hang Snatches (50/35)(R)TARGET SCORE: Target Rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Bike Sprint – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Goblet Lunges – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Goblet Squats – Rest 1:00 PERFORMANCE Back Rack Step Ups + Heel Elevated Double KB Front Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats @ 5.5/10 RPE 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats @ 6/10 RPE 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats @ 6.5/10 RPE 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats @ 6.5/10 RPE *Score Back Rack Step Up weight. Metcon (4 Rounds for reps) 4 Sets (Every 5:00) 10 Burpee Box Jump...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 5 Rounds 250m Row 24 DB Deadlifts 250m Row 18DB Hang Power Clean 250m Row 12 DB Push JerksTime cap: 30:00 FINISHER 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. PERFORMANCE Deadlift + Hang Power Clean + Push Jerk Build to a heavy complex 4 Deadlift + 3 Hang Power Clean + 2 Push Jerks Double DT (Time) 5 Rounds 24 Deadlifts (95/65) 18 Hang Power Cleans 12 Push JerksTARGET SCORE: Target time: Sub 10:00 Time cap: 16:00Read more