BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Odd Minute: 12 DB RDL (6R/6L) Even Minute: 10 – 15 V-Ups Metcon (AMRAP – Reps) 1:00 Max Calorie Bike Rest :30 1:00 DB Deadlifts in unbroken sets of 5+ Rest :30 1:00 Max Lateral Burpees Over DBs Rest :30 2:00 Max Calorie Bike Rest :30 2:00 DB Deadlifts in unbroken sets of 5+ Rest :30 2:00 Max Lateral Burpees Over DBs Rest :30 1:00 Max Calorie Bike Rest :30 1:00 DB Deadlifts in unbroken sets of 5+ Rest :30 1:00 Max Lateral Burpees Over DBsScore is total reps combined. PERFORMANCE Deadlift Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5 RPE Set 3: 5+ @ 85% OR 8.5 RPE Set 4: MAX Reps at 65% OR 6.5 RPE *Score reps and weight for set 3. *In notes enter max reps...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10 – 20 Calorie Row Minute 2: 3 – 5 Wall Walks Minute 3: 200m Run Minute 4: 10 – 15 KB Front Squats Minute 5: RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 10 DB Power Cleans 10 DB Box Step Overs Rest 2:00 after every 2 rounds. PERFORMANCE Hang Power Clean + Power Clean+ Push Jerk 2 + 1 + 1 @ 6/10 RPE 2 + 1 + 1 @ 6.5/10 RPE 2 + 1 + 1 @ 7/10 RPE 1 + 1 + 1 @ 8/10 RPE 1 + 1 + 1 @ 8.5/10 RPE Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAP 12/10 Calorie Bike 6 Clean and Jerk (135/95) Max T2B in the remaining time Rest 2:00 between sets. *Score is T2B reps per roundTARGET SCORE: Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1:10 – 20 KB Swings Minute 2: 5 – 15 Calorie Ski Minute 3: 10 – 20 Hand Release Push-Ups Minute 4: 50 – 100 Single Unders (OR Double Unders) Minute 5: RestScore is total reps completed. PERFORMANCE Shoulder Press Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5 RPE Set 3: 5+ @ 85% OR 8.5 RPE Set 4: MAX Reps at 65% OR 6.5 RPE *Score reps and weight for set 3. *In notes enter max reps at 65% Metcon (Time) 100 Double Unders 50 Alternating DB Hang Snatches (50/35) 25 Pull-Ups 80 Double Unders 40 Alternating DB Hang Snatches 20 Pull-Ups 60 Double Unders 30 Alternating DB Hang Snatches 15 Pull-Ups 40 Double Unders 20 Alternating DB Hang Snatches 10 Pull-Ups 20 Double Unders 10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Air Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00Score is total reps PERFORMANCE Back Squat Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5 RPE Set 3: 5+ @ 85% OR 8.5 RPE Set 4: MAX Reps at 65% OR 6.5 RPE *Score reps and weight for set 3. *In notes enter max reps at 65% Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 30 Wall Balls (20/14) 15 Box Jump Overs (24/20) 400m RunTARGET SCORE Target rounds: 3+Read more