BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 200m Run 10 AbMat Sit-Ups 10 Russian KB Swings (70/53) 10 Step Back Lunges 400m Run 20 AbMat Sit-Ups 20 Russian KB Swings 20 Step Back Lunges 600m Run 30 AbMat Sit-Ups 30 Russian KB Swings 30 Step Back Lunges 400m Run 20 AbMat Sit-Ups 20 Russian KB Swings 20 Step Back Lunges 200m Run 10 AbMat Sit-Ups 10 Russian KB Swings 10 Step Back LungesTARGET SCORE: Target time: Sub 20:00 Time cap: 25:00 Body Building (Accessory) (Checkmark) 3-4 Sets 10 Ring Dips 10 Hand Release Push-Ups 10 DB Hammer CurlsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Thrusters – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 PERFORMANCE Power Snatch 5 @ 6/10 RPE 3 @ 6.5/10 RPE 1 @ 7/10 RPE 5 @ 6.5/10 RPE 3 @ 7/10 RPE 1 @ 7.5/10 RPE Metcon (Time) 10 Rounds 3 Power Snatch (95/65) 6 Lateral Burpee Over Bar 9 Wall Balls (20/14)TARGET SCORE: Target time: Sub: 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10/8 Calorie Ski Minute 2: 10 – 20 DB Snatches Minute 3: 10 – 20 Hand Release Push-Ups Minute 4: 10 – 20 Ring Rows Minute 5: Rest 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 (AMRAP – Rounds and Reps) 14:00 AMRAP 15 HSPU 10 Hang KB Clean and Jerks (2×53/2×35) 75 Double UndersTARGET SCORE: Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 10 Box Jumps 20 AbMat Sit-Ups 10 KB Goblet Squats 200m Run Rest 2:00 after every 3 rounds. 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 (4 Rounds for time) 4 Sets 18/14 Calorie Row 12 T2B 6 Front Squats (155/105) Rest 2:00TARGET SCORE: Target Time: Sub 2:30 Time Cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 400m Run 15 Sumo DL High Pulls 75/55 10 Strict Press 75/55 20/15 Calorie Row 15 DB Bench Press 50/35 10 Ring Dips ( OR 15 Bench Dips) 20/15 Calorie Bike 15 Banded Bicep Curls 10 V-UpsRead more