BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 4:00 AMRAP 10/8 Calorie Ski 10 Single Arm DB Thrusters 50 Single Unders (OR Double Unders) Rest 1:00between sets PERFORMANCE Power Clean 10-8-6-4-2 *These will be cycled. Move up in weight each set and build to a heavy set of 2. *Start at 6/10 RPE. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 6 DB Power Cleans (2×50/2×35) 9 DB Front Squats 2×50/2×35) 12 DB S2OH (2×50/2×35) 400m RunTARGET SCORE: Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 10 Burpee Over DB 10 Hang DB Snatches (5R/5L) – Rest 2 minutes after every 2 rounds PERFORMANCE Push Jerk 10-8-6-4-2 *These will be cycled. Move up in weight each set and build to a heavy set of 2. *Start at 6/10 RPE. Metcon (4 Rounds for time) 4 Sets (1 Set Every 5:00) 6 Single Arm KB Snatches (R) (53/35) 3 Wall Walks 6 Single Arm KB Snatches (L) 12 Pull-UpsTARGET SCORE: Target time: Sub 2:30 Time Cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 15 KB Front Squats Minute 4: 10 – 20 Row Pike Ups Minute 5: Rest PERFORMANCE Front Squat Build to a heavy single in 15 minutes Metcon (3 Rounds for time) 3 Sets 21/16 Calorie Bike 15 Box Jumps (30/24) 9 Squat Cleans (115/75) Rest 2:00 Between setsTARGET SCORE: Target time: Sub 3:30 Time cap: 5:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 200′ KB Farmer Carry 10 KB Deadlifts 20/15 Calorie Ski 20 Barbell Bench Press (Light) 10 Strict Pull-Ups 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 each arm) 10 Single DB Head Curls PERFORMANCE Conditioning (9 Rounds for time) 3 Sets: 1000m Row -rest 2 minutes after each set- 6 sets: 500m Row -rest 1 minute after each set- Time Cap each set: 4:00/4:25 for the 1000m and sub 1:55/2:10 for the 500mRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Single Arm Devil Presses 10 V-Ups 500m Row 15 Single Arm Devil Presses 15 V-Ups 750m Row 20 Single Arm Devil Presses 20 V-Ups 1000m Row 25 Single Arm Devil Presses 25 V-Ups 750m Row 20 Single Arm Devil Presses 20 V-Ups 500m Row 15 Single Arm Devil Presses 15 V-Ups 250m Row 10 Single Arm Devil Presses 10 V-UpsTime Cap: 30:00 *Get as far as you can in 30 minutes PERFORMANCE Metcon (3 Rounds for time) 3 Sets: 8-6-4 Devils Press (2×50/35) *Perform 40 Double Unders after each round of Devils Press -rest 2 minutes between sets-TARGET SCORE: Target time: Sub 3:30 Time cap: 5:00 Bench Press 5 Bench Press @7/10 RPE 3 Bench Press @8/10 RPE 1 Bench Press @9/10 RPE 5 Bench Press @8/10 RPE 3 Bench Press @9/10 RPE 1 Bench Press...Read more