BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 – 15 Calorie Bike Minute 2: 5 – 10 Barbell Bench Press (Moderate/Heavy) Minute 3: 8 – 15 Calorie Ski Minute 4: 10 – 20 KB Gorilla Rows Minute 5: 10 – 20 Row Pike Ups Accessory (Checkmark) 4 Rounds 10 Incline DB Chest Fly (Moderate) – Rest 30 – 10 Seated DB Hammer Curls (Moderate) – Rest :90 –Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 250/200m Row 12 Wall Balls 8 DB Burpee Deadlifts Rest 2:00 *Start next set where you finished. PERFORMANCE Metcon (Time) For Time: 500m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 300m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy *1 Round of Cindy is: 5 Pullups 10 Pushups 15 Air Squats RX = Wear a 20/14 vestTARGET SCORE Target time: 20-22 minutes Time cap: 30 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 12 Calorie Ski Minute 2: 10- 20 KB Swings Minute 3: 10 – 20KB Sumo Deadlift High Pulls Minute 4: 50 – 100 Single Unders or Double Unders Minute 5: Rest PERFORMANCE Shoulder Press Build to a 1 RM (OR a heavy single 10/10 RPE) Metcon (Time) 4 Rounds 20/16 Calorie Row 15 T2B 20 Alternating DB Snatches (50/35)TARGET SCORE: Target time: 11:00 – 13:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) DB Front Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 Score is total reps PERFORMANCE Back Squat Build to a 1 RM (OR a heavy single 10/10 RPE) Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Bar Facing Burpees Front Squats (95/65)TARGET SCORE: Target time: Sub 10:00 Time cap: 12:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 10 Ring Dips (OR 20 Bench Dips) 400m Run 20 Alternating DB Hammer Curls (Moderate) 10 Strict Chin Ups 20/15 Calorie Row 20 Weighted AbMat Sit Ups (DB or plate) :30 Plank 20/15 Calorie Bike PERFORMANCE Vested Sunday (Time) For Time 400m Run 60 Push Ups 60 Box Step Ups (24/20) 400m Run 60 Push Ups 60 Box Step Ups (24/20) 400m Run *Wear a weight vest (20/14)Read more