BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Deficit Push-Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Swings – Rest 1:00 PERFORMANCE Push Press 5 @ 6.5/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7/10 RPE 5 @ 7/10 RPE Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Calorie Row 1-2-3-4-5-6-7-8-9-10 DB Bench Press (2X50/2×35) Strict Pull-Ups RX+ 70/50TARGET SCORE: Target time: Sub 15:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Bike 10 KB Step Back Lunges 10 Mountain Climbers (1R+1L = 1 Rep) Rest 2:00 6:00 AMRAP 12/10 Calorie Bike 10 KB Front Squats 10 Russian Twist (1R + 1L = 1 Rep) Rest 2:00 PERFORMANCE Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 400m Run 12 Burpee Box Jump Overs (24/20) 12 DB Front Squats (2×50/2×35)TARGET SCORE: Target rounds: 4+ Bulgarian Split Squat 4×20 (10 per side) Superset with 10 weighted glute bridgesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 Chin Ups 10 Single Arm DB Bent Over Row (each Side) (Heavy) 20/15 Calorie Row 10 Diamond Push-Ups 10 DB French Press (Moderate) 20/15 Calorie Ski 300′ KB Farmer Carry (Heavy)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 (You go, I go) 30:00 AMRAP 12 T2B 3 Sand Bag Cleans (150/100) (OR Power Cleans 185/125) 12 Pull-Ups 3 Sand Bag Cleans (150/100)(OR Power Cleans 185/125) *400m partner run after every round completed.TARGET SCORE: Target Round: 6+ TotalRead more

BLK LBL Fitness Club – WEIGHTLIFTING Push Press + Push Jerk + Jerk 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 75-78% 1 RM Push Press 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 80-83% 1 RM Push Press 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 85-90% 1 RM Push Press Push Jerk + Jerk 1 Push Jerk + 1 Split Jerk @ 80% 1 RM Jerk 1 Push Jerk + 1 Split Jerk @ 85% 1 RM Jerk 1 Push Jerk + 1 Split Jerk @ 90% 1 RM Jerk Clean Pull + Clean + Jerk 2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk 2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1...Read more