BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Row *35 Single Unders after each set PERFORMANCE Thruster (1X3) Build to a heavy 3 rep thruster Metcon (3 Rounds for time) 3 Sets 30 GHD (OR 45 AbMat Situps) 20 Pull-Ups 10 Thrusters (95/65) Rest 1:1TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON/ :20 OFF) Minute 1: Burpees Minute 2: KB Swings Minute 3: Calories Ski Minute 4: KB Push Press Minute 5: Rest PERFORMANCE Bench Press (2-2-2-2-2) Build across 5 sets to a heavy 2 reps. Metcon (Time) 30 Devil Presses (50s/35s) 30 HSPU (OR Dumbbell Push Press) 15 Devil Presses 15 HSPUTARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 10 DB Hang Squat Cleans 15/12 Calorie Bike – Rest 2:00 – 6:00 AMRAP 10 DB Deadlifts 15 Box Jumps Overs (OR Step Overs) – Rest 2:00 – PERFORMANCE Squat Clean (1X1) Build to a heavy single. 8-9 RPE Metcon (Time) 800m Run 12 Squat Cleans (135/95) 400m Run 6 Squat Cleans (155/105 200m Run 3 Squat Cleans (185/125) RX+ 135/95 185/125 225/155TARGET SCORE: Target time: Sub 13:00 Time: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 35:00 AMRAP 10 Chin Ups 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie BikeRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 10 Rounds (You go, I go) 200m Run 20 Wallballs (20/14) 10 Burpee Over Bar 5 Power Cleans (155/105)TARGET SCORE: Target time: Sub 30:00 Time cap: 35:00Read more