BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 12/10 Calorie Ski 8 Alternating Hang DB Clean and Jerks Rest 1:00 4:00 AMRAP 12/10 Calorie Bike 8 Burpee Over DB’s Rest 1:00 PERFORMANCE Clean and Jerk 10:00 EMOM 4 Unbroken Clean & Jerk Option 1: (95/65) Option 2: (115/75) Option 3: (135/95) Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Power Cleans (155/105) 6 BMU (OR 8 Burpee Pull-Ups) 9 Box Jump Overs (24/20)TARGET SCORE: Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: Calorie Row Minute 2: KB Sumo Deadlift High Pulls (Heavy) Minute 3: 25′ Shuttle Runs Minute 4: Man Makers (Moderate) Minute 5: Rest*Complete as many reps as possible. *Score is total reps. *25′ Shuttle Run = 1 rep.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 10 DB Thrusters 10 Box Jump Overs Rest 2:00 after every 3 rounds. PERFORMANCE Tempo Front Squats 3 @ 5.5/10 RPE 3 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 3 @ 7/10 RPE Tempo: 3 seconds down, 2 seconds pause at bottom. Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10/8 Calorie Bike 10 Wall Balls (20/14) 10 T2B (OR 10 V-Ups)TARGET SCORE: Target rounds: 7+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 50 – 100 Single Unders (OR Double Unders) Minute 2: 10 – 20 Alternating DB Snatches Minute 3: 8 – 15 Calorie Bike Minute 4: 10 – 20 AbMat Sit Ups Minute 5: Rest PERFORMANCE Power Snatch 10:00 EMOM 4 Unbroken Power Snatches Option 1: (95/65) Option 2: (115/75) Option 3: (135/95) *Weight should be no more than 70% of 1RM Power Snatch Metcon (5 Rounds for time) 5 Sets 60 Double Unders 12 HSPU (OR 12 DB Push Press (2×50/2×35) Rest 1:1TARGET SCORE: Target time: Sub 1:30 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) For Time 250m Row 5 Push Ups 5 KB Swings 5 Goblet Squats 500m Row 10 Push Ups 10 KB Swings 10 Goblet Squats 750m Row 15 Push Ups 15 KB Swings 15 Goblet Squats 1000m Row 20 Push Ups 20 KB Swings 20 Goblet Squats 750m Row 15 Push Ups 15 KB Swings 15 Goblet Squats 500m Row 10 Push Ups 10 KB Swings 10 Goblet Squats 250m Row 5 Push Ups 5 KB Swings 5 Goblet SquatsTime Cap: 30:00 PERFORMANCE Metcon (Time) For Time: 800m Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 400m Run 20 Pull-Ups 40 Push-Ups 60 Air Squats 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats RX = Wear a 20/14# vest.TARGET SCORE Target time: 18-20 minutes Time cap: 30 minutesRead more