BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Ring Rows (OR Pull-Ups) 15 KB Swings 15 Goblet Squats 15 Burpees 400m Run PERFORMANCE Metcon (Time) FOR TIME (Teams of 2) 100/80 Calorie Bike 75 Burpee Box Jump Overs (24/20) 50 Synchro Alternating DB Snatches (50/35) 75 Burpee Box Jump Overs 100/80 Calorie BikeTARGET SCORE: Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 5-10-15-20-25-30…. Hand Release Push-Ups Calorie Ski Alternating Hang DB Clean & Jerks *50 Single Unders (OR 50 Double Unders After Each Round PERFORMANCE Bench Press (3-3-3-2-2) 3 @ 7 RPE 3 @ 7.5 RPE 3 @ 8 RPE 2 @ 8.5 RPE 2 @ 8.5+ RPE Metcon (Time) 10 Rounds 10 DB Bench Press (50s/35s) 10 T2BTARGET SCORE Target time: Sub 10:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Wall Ball Squat Cleans Minute 3: Abmat Sit-ups with Wall Ball Minute 4: Step Back Lunges with Wall Ball Minute 5: Rest PERFORMANCE Back Squat (3-3-3-2-2) 3 @ 7 RPE 3 @ 7.5 RPE 3 @ 8 RPE 2 @ 8.5 RPE 2 @ 8.5+ RPE Metcon (AMRAP – Reps) 15:00 AMRAP 3-6-9-12-15…. Calorie Bike KB Front Squats (53s/35s) Box Jumps (30/24)TARGET SCORE: Target reps: 135+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 10:00 AMRAP 20/15 Calorie Bike 10 Incline Bench Press 20 Bench Dips – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Row 10 Barbell Bicep Curls 20 Barbell Rows – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski Erg 10 Weighted Abmat Situps 20 KB MarchRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Hotshots 19 (PREP) 10 Rounds 18 Air Squats 10 Power Cleans (135/95) 4 Strict Pull-ups 200m RunTARGET SCORE: Target time: Sub 35:00 Time cap: 40:00Read more