BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 25′ Shuttle Runs Minute 2: Max T2B Minute 3: 15/12 Calorie Row Minute 4: 15 KB Deadlifts (2×53/2×35) Minute 5: Rest *Score is total reps 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.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) KB Swings – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Score is total reps PERFORMANCE Power Snatch + Hang Power Snatch 2 Power Snatch + 1 Hang Power Snatch @ 5.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE Metcon (Time) Buy In: 100 Double Unders 5 Rounds 10 HSPU 20 Alternating Hang DB Snatches (50/35) Buy Out: 100 Double UndersTARGET SCORE Target time: Sub 13:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP Minute 1 & 2: 300m Run Minute 3: :40 Alternating Jumping Lunges Minute 4: :40 AbMat Sit Ups Minute 5: Rest PERFORMANCE Overhead Squat 3 Overhead Squats @ 6.5/10 RPE 3 Overhead Squats @ 7/10 RPE 2 Overhead Squats @ 8/10 RPE 2 Overhead Squats @ 8/10 RPE 1 Overhead Squats @ 8.5/10 RPE Metcon (6 Rounds for time) 6 Sets 12/10 Calorie Bike 12 Alternating Front Rack Lunge (95/65) Rest 1:1TARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 5 Sets 4:00 AMRAP 500m Row 12 DB Power Cleans 24 Air Squats Max Push Ups Rest 2:00 between sets. PERFORMANCE Metcon (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict Pull Ups 200m Run Rest 2:00 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m RunTARGET SCORE Target time: Sub 32:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) FOR QUALITY 10:00 AMRAP 20/15 Calorie Bike 10 Incline Bench Press (Moderate) 20 Bench Dips – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Row 10 Barbell Bicep Curls (Light/Moderate) 20 Barbell Rows (Light/Moderate) – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski Erg 10 Weighted Abmat Situps 20 KB March PERFORMANCE VESTED SUNDAY (AMRAP – Rounds and Reps) “BUBBA” AMRAP in 20 minutes 6 Dumbbell Man Makers (2×50/35) 7 Box Step Ups (2×55/35 lb) Wear a Weight Vest (20/14 lb) One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.​​​​​​​Read more