BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 50/40 Calorie Bike 20 Burpee Box Get Overs (48/42) 10 Sandbag Cleans (150/100) (OR Power Cleans 185/125)TARGET SCORE: Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: Single or Double Unders Minute 2: DB Man Makers Minute 3: Slamballs Minute 4: DB Push Press Minute 5: Rest PERFORMANCE Strict Press + Push Press 5 + 3 @ 6/10 RPE 4 + 2 @ 6.5/10 RPE 3 + 1 @ 7/10 RPE 2 + 1 @ 8/10 RPE 1 + 1 @ 9/10 RPE Metcon (Time) 2 Rounds 20 Pull-ups 4 Wall Walks -into- 2 Rounds 15 C2B 5 Wall Walks -into- 2 Rounds 10 BMU (OR 10 Burpee Pull-ups) 6 Wall WalksTARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 7:00 AMRAP 10 Double KB Deadlifts 15/12 Calorie Bike Rest 1:00 7:00 AMRAP 20 Alternating KB Step Back Lunges 200m Run Rest 1:00 PERFORMANCE Back Squat Build to a heavy single Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 400m Run 15 Box Jump Overs (24/20) 50′ DB Walking Lunge (50s/35s)TARGET SCORE: Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1: 10-15 Calorie Ski Minute 2: 15-20 Wallballs Minute 3: 15-20 V-ups Minute 4: 15-20 Russian KB Swings Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 500/400m Row 20 T2B 20 Wallballs (20/14) – Rest 2:00 between sets.TARGET SCORE Target time: Sub 4:00 Time cap: 5:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 14:00 AMRAP 15 Calorie Row 12 Pull-ups (OR RING ROWS)   9 DB Hang Power Cleans   6 Burpee Over DB – Rest 2:00 between sets. PERFORMANCE Metcon (Weight) 12:00 EMOM 1 Power Clean & JerkBuild to a heavy single Metcon (Time) 4 Rounds 10 Clean & Jerk (135/95) 75 Double UndersTARGET SCORE: Target time: 9:00 – 11:00 Time cap: 16:00Read more