BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 250m Row 5 Hang DB Clean and Jerk (Right Arm) 5 Burpee Over DB 5 Hang DB Clean and Jerk (Left Arm) 500m Row 10 Hang DB Clean and Jerk (Right Arm) 10 Burpee Over DB 10 Hang DB Clean and Jerk (Left Arm) 250m Row 5 Hang DB Clean and Jerk (Right Arm) 5 DB Burpee Over DB 5 Hang DB Clean and Jerk (Left Arm) Rest 2:00 after each completed round PERFORMANCE Power Clean + Hang Power Clean + Push Jerk + Split Jerk 10 Sets 1 complex every 1:30 Complex: 1 Power Clean + 1 Hang Power Clean+ 1 Push Jerk + 1 Split Jerk Build to a heavy complex Metcon (5 Rounds for time) 5 Sets 3 Power Cleans (185/125) 6 BMU (OR 8 Burpee Pull Ups) 12/10 Calorie...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 AMRAP Minute 1: Shuttle Runs Minute 2: KB Swings (53/35) Minute 3: Calorie Bike Minute 4: T2B Minute 5 Calorie Row Minute 6: Rest*Score is total reps 25′ Shuttle Runs = 1 RepRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 DB Squat Cleans 12 DB Front Rack Alternating Lunges Rest 2:00 after every 3 rounds. PERFORMANCE Tempo Front Squats 5 @ 6/10 RPE 5 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 8/10 RPE 1 @ 9/10 RPE 1 @ 10/10 RPE Tempo: 3 seconds down, 2 seconds pause at bottom Metcon (Time) 27-21-15-9 Box Jump Overs (24/20) Front Rack Alternating Lunge (95/65) RX + 135/95TARGET SCORE Target time:: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 6 KB Push Press 9 V- Ups 12/10 Calorie Bike Rest 1:00 between sets*Start where you finished the previous round. PERFORMANCE Power Snatch + Hang Power Snatch + 2 OHS 10 Sets 1 complex every 1:30 Complex: 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats Build to a heavy complex Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 15/12 Calorie Row (OR 15/12 Calorie Ski) 3 Wall Walks 12 Alternating DB Snatches (50/35) RX+ 70/50TARGET SCORE Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meters Ski or Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Goblet Squat – Rest 1:00 Score is total reps PERFORMANCE Metcon (5 Rounds for time) 5 sets: 200m Run 15 Pull-ups 30 Push-ups 45 Squats 200m Run -rest 3 minutes between sets- RX = Wear a 20/14# vest.TARGET SCORE Target time each set: 4-4:30 Time cap each set: 5 minutesRead more