BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Swings Minute 2: Calorie Row Minute 3: KB Gorilla Rows Minute 4: AbMat Sit-Ups Minute 5: Plank PERFORMANCE Clean and Jerk 10:00 EMOM 5 Unbroken Clean and Jerks Option 1: (95/65) Option 2: (115/75) Option 3: (135/95) Metcon (Time) 5 Sets 10 Hang Power Cleans (95/65) 10 Lateral Burpees Over Bar 10/8 Calorie Bike Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bench Press 10 @ 5/10 RPE 8 @ 6/10 RPE 6 @ 7/10 RPE 4 @ 8/10 RPE 2 @ 9/10 RPE *Superset with 5 strict chin ups Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 5 – 10 Ring Dips (OR 15 – 20 Bench Dips) Minute 2: 10 – 20 Sumo Deadlift High Pulls (75/55) Minute 3: 8 – 15 Calorie Bike Minute 4: 10 – 20 Row Pike Ups Minute 5: 10 – 20 Russian Twists (L+R = 1 Rep)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10/8 Calorie Bike 10 Burpees Rest 1:00 4:00 AMRAP 10/8 Calorie Ski 10 DB Thrusters Rest 1:00 PERFORMANCE Tempo Front Squats 5 @ 6/10 RPE 5 @ 6.5/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 1 @ 7/10 RPE 1 @ 8/10 RPE Tempo: 2seconds down, 2 seconds pause at bottom. Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Strict Handstand Push Ups Squat Cleans (135/95)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 6 DB Snatches (Right Arm) 50 Single Unders (OR Double Unders) 6 DB Snatches (Left Arm) Rest 2:00 after every 3 rounds. PERFORMANCE Power Snatch 10:00 EMOM 5 Unbroken Power Snatches Option 1: (95/65) Option 2: (115/75) Option 3: (135/95) *Weight should be no more than 70% of 1RM Power Snatch Metcon (4 Rounds for time) 4 Sets: 500/400m Row 15 GHD (OR 20 AbMat Sit Ups) 50 Double Unders Rest 2:00 between setsTARGET SCORE: Target time: Sub 3:30 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Air Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Push Ups – Rest 1:00 Score is total reps PERFORMANCE Metcon (2 Rounds for time) 4 rounds: 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats -rest 4 minutes- 8 rounds: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats RX = Wear a 20/14# vest.TARGET SCORE Target time each set: 14-16 minutes Time cap each set: 18 minutesRead more