BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: Russian KB Swings Minute 4: Single Arm KB Front Squats Minute 5: Rest PERFORMANCE Power Clean Build up to heavy 2 rep Power Clean. Metcon (5 Rounds for time) 5 Sets 10 Burpee Box Jump Overs (24/20) 5 Power Cleans (165/115) Rest 1:1 RX+ 185/125TARGET SCORE Target time: Sub 1:30 Time Cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Weight) A. 0:00 – 12:00 5×10 DB Bench Press *Superset with 10 DB Bent Over Rows Metcon (AMRAP – Rounds and Reps) B. 15:00 – 30:00 15:00 AMRAP 15/12 Calorie Ski 12 Alternating DB Snatch 10 Burpees (OR Up Downs) PERFORMANCE Push Press + Push Jerk 3 + 3 @ 6/10 RPE 3 + 3 @ 6.5/10 RPE 2 + 2 @ 6.8/10 RPE 2 + 2 @ 7/10 RPE 2 + 2 @ 7.5/10 RPE Metcon (Time) For Time 400 Double Unders 100 S2OH (95/65) 100 T2B Split reps as desired.TARGET SCORE: Target time: Sub 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 1 Mile Bike 30 Air Squats 20 KB Goblet Step Back Lunges 30 Air Squats 1 Mile Bike – Rest 2:00 between rounds. PERFORMANCE Paused Front Squat 3 @ 6.5/10 RPE 3 @ 7/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 7.5/10 RPE * 2 second pause at bottom. Metcon (2 Rounds for time) For Time 50 Air Squats 25 Alternating DB Snatches (70/50) 50 Air Squats – Rest 1:1 – 25 Pistols 50 Alternating DB Snatches (50/35) 25 PistolsTARGET SCORE: Target time: 4-5:00 Time cap: 7:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 DB Bench Press 20 Bench Dips 20/15 Calorie Row 10 DB Weighted Sit-ups 20 DB Weighted Russian Twist 20/15 Calorie Ski 10 Empty Barbell Bicep Curls 20 Empty Barbell Bent Over Rows PERFORMANCE Conditioning (5 Rounds for time) 5 Sets: 15 Calorie Ski 20 Calorie Row 15 Calorie Ski – Rest 1:1 between sets. Pump Session (Checkmark) 3-4 Rounds 10 Chin Ups 15 Double DB Skull Crushers 15 Standing Barbell CurlRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Squat Snatches (115/85) 20 Pull-Ups 1000m Row – Rest 1:00 after each round – *Split Reps as desiredTARGET SCORE: Target rounds: 4.5+Read more