BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 16/12 Calorie Bike 8 DB S2OH 4 Renegade Row (R + L = 1 Rep) Rest 2:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8.5/10 RPE 3 Split Jerk @ 7/10 RPE 2 Split Jerk @ 8/10 RPE 1 Split Jerk @ 9/10 RPE LEGENDS 23.2 (Time) For Time 9 burpee box jump over (24/20) 9 shoulder to overhead (135/95) 12 burpee box jump over (24/20) 12 shoulder to overhead (135/95) 15 burpee box jump over (24/20) 15 shoulder to overhead (135/95) RX 55-59 115/75 60+ 95/65Time Cap: 8:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (6 Rounds for time) 6 Sets 200m Run 100′ Walking Lunge 50m KB Front Rack Carry (2×50/2×35) Rest 1:30 RX+ 2×70/2×53TARGET SCORE Target time: Sub 3:00 Time cap: 3:30 Accessory *Optional (Checkmark) 3 Rounds 10 Banded Glute Bridges 10 Banded Hamstring Curls Rest 1:00 – 2:00 between setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders) Minute 2: Russian KB Swings Minute 3: KB Gorilla Rows Minute 4: Russian KB Swings Minute 5: Calorie Ski Minute 6: Rest *Score is total reps completed. PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 7.5/10 RPE LEGENDS 23.3 (AMRAP – Rounds and Reps) 15:00 AMRAP 30 HSPU 30 DB Snatch (70/50) 15 Calorie Row RX 50-64 (50/35) 65+ (35/20)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 1000m Row 20 V-Ups 20 Box Jumps 750m Row 20 DB Goblet Lunge 20 Box Jumps 500m Row 10 V-Ups 10 Box Jumps 250m Row 10 DB Goblet Lunge 10 Box Jumps PERFORMANCE Overhead Squat 5 Overhead Squat @ 6.5/10 RPE 3 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8.6/10 RPE 5 Overhead Squat @ 7/10 RPE 3 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 9/10 RPE Metcon (4 Rounds for time) 4 Sets 15 GHD (OR 25 AbMat Sit-Ups) 20/15 Calorie Bike 15 T2B (OR 20 V-Ups) Rest 1:1 RX + 20 GHD / 20 T2BTARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 21-15-9 Burpee Dumbbell Hang Snatch Rest 2:00 21-15-9 Dumbbell Front Squats (2 DB) Dumbbell Hang Snatch Rest 2:00 21-15-9 Dumbbell Front Squats (2 DB) BurpeeTime cap: 25:00 Optional Accessory (Checkmark) 3 Sets 10 Alternating DB Bicep Curls (Moderate) 10 DB Hammer Curls (Moderate) 10 Single Arm Bent Over Row (per arm) Rest 1:00 – 2:00 between sets. PERFORMANCE Power Clean 10 Power Clean @ 6/10 RPE 8 Power Clean @7/10 RPE 6 Power Clean @ 8/10 RPE 4 Power Clean @ 8.5/10 RPE 2 Power Clean @ 9/10 RPE *Reps are to be completed unbroken. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 15 Air Squats 8 Power Cleans (155/105) 3 Burpee Pull Ups 200m RunTARGET SCORE Target rounds: 4.5+Read more