BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for distance) 7:00 AMRAP Max Distance Row – Rest 1:00 – 7:00 AMRAP Max Distance Bike – Rest 1:00 – 7:00 AMRAP Max Distance Ski Erg Accessory (Checkmark) 4 Sets 10 DB HammerCurls (Moderate) 10 Push Ups 10 DB Bent Over Row (Heavy) :30 Plank Rest 1:00 – 2:00 between sets PERFORMANCE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Burpees 15 KB Swings (53/35) 100 Double UndersTARGET SCORE: Target rounds: 4.5+ Bench Press 10 @ 6/10 RPE 5 @ 7/10 RPE 3 @ 8/10 RPE 10 @ 7/10 RPE 5 @ 8/10 RPE 3 @ 9/10 RPE -Superset with 5 chin upsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10/8 Calorie Bike 10 Box Jumps Rest 1:00 4:00 AMRAP 200m Run 10 DB Deadlifts Rest 1:00 PERFORMANCE Deadlift 3 @ 7/10 RPE 3 @ 8/10 RPE 3 @ 8.5/10 RPE 3 @ 9/10 RPE Metcon (Time) For Time: Buy In 800m Run 8 Rounds 8 Deadlifts 225/155 8 T2B Buy Out 800m RunTARGET SCORE: Target time: Sub 16:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Squat Cleans Minute 3: V-Ups Minute 4: DB Snatches Minute 5: Rest PERFORMANCE Squat Snatch 10:00 EMOM Build to a heavy 2 rep Metcon (Time) For Time 20 Squat Snatches (75/55) 20 Pull-Ups 10 Squat Snatches (96/65) 10 BMU (OR 10 Burpee Pull-Ups) 20 Squat Cleans (135/95) 20 Pull-Ups 10 Squat Cleans (155/105) 10 BMU (OR 10 Burpee Pull-Ups)TARGET SCORE: Target time: Sub 17:00 Time cap: 22:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) Part A: 13:00 AMRAP 3-6-9-12-15-18-21… Calorie Row DB Push Press Burpees Rest 3:00 Part B: For Time: Start where you left off and go backwards until finished.*Score total reps completed in Part A. Enter Part B for time in notes. PERFORMANCE Metcon (5 Rounds for time) 5 Sets 400m Run 10 HSPU (OR DB Push Press) Rest 1:00 between setsTARGET SCORE Target time: Sub 2:30 Time cap: 3:00 Push Press + Push Jerk 3 Push Press + 2 Push Jerks 7/10 RPE 3 Push Press + 2 Push Jerks 7/10 RPE 3 Push Press + 1 Push Jerk 7.5/10 RPE 3 Push Press + 1 Push Jerk 7.5/10 RPE 3 Push Press + 1 Push Jerk 7.5+/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Front Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 PERFORMANCE Front Squat 5 @ 5.5/10 RPE 5 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 2 @ 8.5/10 RPE 2 @ 9/10 RPE Metcon (5 Rounds for reps) 5 Sets (Every 4:00) 15/12 Calorie Row 15 AbMat Sit-Ups Max DB Box Step Overs (2×50/2×35) (24/20) Time Cap: 2:00 Each SetTARGET SCORE: Target reps: 7+Read more