BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP 250m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 500m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 750m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 1000m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 1000m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 750m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 500m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 250m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders)*Get as far as possible PERFORMANCE Power Clean + Hang Power Clean Build to a heavy complex 2 Power Clean + 1 Hang Power Clean Metcon (Time) 5 Rounds 6 Power Cleans (185/125) 12 HSPU 18/14 Calorie BikeTARGET SCORE: Target time:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating DB Snatches – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees over DB – Rest 1:00 PERFORMANCE Overhead Squat 5 @ 5/10 RPE 5 @ 5.5/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 1 @ 8/10 RPE Metcon (AMRAP – Reps) 15:00 AMRAP 3-6-9-12-15-18… Bar Facing Burpees Overhead Squats (95/65) *200m Run after each round. *200m = 1 repTARGET SCORE: Target reps: 130+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 3:00 Max Calorie Echo Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 2:00 Max Calorie Echo Bike -2:00 rest- 2:00 Max 25ft Shuttle Run -2:00 rest- 2:00 Max Calorie Row -2:00 rest- 1:00 Max Calorie Echo Bike -1:00 rest- 1:00 Max 25ft Shuttle Run -1:00 rest- 1:00 Max Calorie Row *Score each 25ft Shuttle Run as 1 rep. *1 Calorie = 1 RepTARGET SCORE: Target reps: 250+/200+total reps Accessory (No Measure) 3 Rounds 10 DB Hammer Curls 10 Single Head DB Curls :30 Plank Right :30 Plank Left :30 Plank Rest 1-2:00 between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65(RX) – 135/95(RX+) 2 – 100m Run 3 – Clean And Jerk 95/65(RX) – 135/95(RX+) 4 – Bar Muscle ups(RX) – Ring Muscle ups(RX+) 5 – KB Swing 53/35(RX) – 70/53(RX+) 6 – Box Jump 24/20(RX) – 30/24(RX+) 7 – T2B 8 – C2B Pull Up 9 – Kipping HSPU(RX) – Strict HSPU(RX+) 10 – Wall Ball 20/14(RX) – 30/20(RX+) 11 – Burpee 12 – Thrusters 95/65(RX) – 135/95(RX+) Class work should be completed in 45 min. Make sure the scale is appropriate. RX is 95/65 RX+ is 135/95Scaling Options: BMU/RMU = Burpee Pull-Ups Box Jump = Box Step Ups T2B = Hanging Knee Raises or V-Ups C2B = Pull-Ups, Banded Pull-Ups, DB Rows HSPU = DB Push Press or DB Strict PressRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 15/12 Calorie Ski 12 Push Ups Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 30 AbMat Sit-ups Rest 2:00 PERFORMANCE Power Snatch + Hang Power Snatch 3 Power Snatch + 2 Hang Power Snatch @ 5/10 RPE 3 Power Snatch+ 2 Hang Power Snatch@ 5.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 1 Power Snatch + 1 Hang Power Snatch@ 7/10 RPE *Complete the complex unbroken. Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 20/15 Calorie Bike 10 Single Arm DB Hang Snatches (50/35)(L) 30 AbMat Sit-Ups 10 Single Arm DB Hang Snatches (50/35)(R)TARGET SCORE: Target Rounds: 4.5+Read more