BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1: 200/150m Run Minute 2: 10-15 Box Jumps Minute 3: 10-20 Alternating Jumping Lunges Minute 4: 10-20 Air Squats Minute 5: Rest PERFORMANCE Front Squat + Back Squat 3+3 @ 6/10 RPE 3+3 @ 6.5/10 RPE 2+2 @ 7/10 RPE 2+2 @ 8/10 RPE Metcon (5 Rounds for time) 5 Sets 2:00 AMRAP 18/14 Calorie Bike 8 Front Squats (135/95) Max Front Rack Hold Rest 2:00 between each set. *Score is the athletes front rack hold time for each set. TARGET SCORE: Target time: :25+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 10:00 AMRAP 20 Calorie Row 20 DB Squat Cleans 20 DB Push Press – Rest 2:00 – 8:00 AMRAP 10 Calorie Row 10 DB Squat Cleans 10 DB Push Press – Rest 2:00 – 6:00 AMRAP 5 Calorie Row 5 DB Squat Cleans 5 DB DB Push Press PERFORMANCE Metcon (3 Rounds for reps) 5:00 AMRAP 10 DB Push Press (Left) (50/35) 25′ Overhead Walking Lunge (Left) (50/35) 10 DB Push Press (Right) 25′ Overhead Walking Lunge (Right) – Rest 5:00 – 5:00 AMRAP 10 DB Snatches (Left) (50/35) 3 Wall Walks 10 DB Snatches (Right) 3 Wall Walks – Rest 5:00 – 5:00 AMRAP 25′ Overhead Walking Lunge (Left) (50/35) 3 Wall Walks 25′ Overhead Walking Lunge (Right) 3 Wall Walks RX+ 25′ HSW TARGET SCORE Target reps: 75+ (2.5 Rounds) *Every 5′ is scored as 1 rep.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10 Slamballs 10 Hand Release Push-ups 10 KB Swings -Rest 1:00 between sets PERFORMANCE Incline Bench Press (5X3 @ 7-8/10 RPE) -Superset with 10 banded chest flys. Metcon (4 Rounds for reps) 16:00 EMOM Minute 1: DB Bench Press (50s/35s) Minute 2: Burpee Pull-ups Minute 3: Calorie Ski (Max Effort) Minute 4: Rest TARGET SCORE: Target reps: 40+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 6-8-10-12-14-16-18-20…. Deadlift (Moderate) DB Surrenders V-Ups *25/20 Calorie Bike after each set. PERFORMANCE Metcon (3 Rounds for time) 3 Sets: (1 set every 8:00) 200m Run 10 DB Box Step Overs (50/35) (24″/20″) 20 GHD (OR 30 AbMat Sit-ups) 10 DB Box Step Overs 200m Run TARGET SCORE: Target time: 4:00 Time cap: 5:30 Bulgarian Split Squat 3X10 (5 reps per leg) *Hold two dumbbells when performing movement.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) FOR QUALITY 30:00 AMRAP 100 Single Unders (OR Double Unders) 10 DB Front Shoulder Raises 10 DB Z Press 30/20 Calorie Row 10 Rings Rows 10 Hammer Curls 30/20 Calorie Ski 10 Ring Dips :30 Plank PERFORMANCE Metcon (3 Rounds for time) Conditioning: 3 sets 21-15-9 Calorie Row (OR Ski) 18-12-6 Calories Echo Bike -Rest 1:1 b/t sets- *Females Calories: 16-10-4 Echo Bike TARGET SCORE: Target time: Sub 5:00 Time cap: 8:00Read more