BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 250/200m Row 10 DB Deadlifts 10 Box Jumps Rest 2:00 6:00 AMRAP 200m Run 10 DB Hang Power Cleans 10 Single DB Box Step Ups Rest 2:00 PERFORMANCE Deadlift Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 75% Metcon (3 Rounds for reps) 3 Sets 2:00 AMRAP 20/16 Calorie Bike Max Power Cleans 185/125 Rest 1:1 RX+ 225/155TARGET SCORE: Target Reps: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 12 Calorie Bike Minute 2: 10 – 20 KB Swings Minute 3: 10 – 20 Calorie Row Minute 4: 10 – 20 Alternating Jumping Lunges Minute 5: 10 – 20 V-Ups Minute 6: RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: DB Man Makers Minute 2: Calorie Ski Minute 3: Burpee Over DBs Minute 4: Air Squats Minute 5: Rest PERFORMANCE Half Murph (Time) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run RX = Wear 20/14# vestTARGET SCORE Target time: 16-18 minutes Time cap: 25 minutes Accessory (Checkmark) 3 or 4 Sets 10 Barbell Bent Over Rows 20 Alternating DB Bicep Curls (10 per side) 10 Two Handed Single DB Bicep CurlsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 25 DB S2OH 25 AbMat Sit-Ups 500m Row 20 DB S2OH 20 AbMat Sit-Ups 750m Row 15 DB S2OH 15 AbMat Sit-Ups 1000m Row 10 DB S2OH 10 AbMat Sit-Ups 750m Row 15 DB S2OH 15 Ab Mat Sit-Ups 500m Row 20 DB S2OH 20 Ab Mat Sit-Ups 250m Row 25 DB S2OH 25 AbMat Sit-UpsTime Cap: 30:00 PERFORMANCE Shoulder Press Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 75% Metcon (Time) 300 Double Unders 100 GHD (OR 150 AbMat Sit-ups) 50 S2OH (115/75) *Partition as desiredTARGET SCORE: Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 12 Wall Balls 12 Russian KB Swings Rest 2:00 after every 3 rounds. PERFORMANCE Back Squat ( ) Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 75% Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14…. Hang DB Squat Cleans (2×50/2×35) Box Jumps (24/20)TARGET SCORE: Target reps: 112+ Reps (Completing the round of 14)Read more