BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 15/12 Calorie Row 10 Burpees Rest 2:00 6:00 AMRAP 15/12 Calorie Row 10 KB Sumo DL High Pulls 10 KB Goblet Squats 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 Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 8 DB Snatch (Right) (50/35) 8 Overhead DB Lunges (Right) (50/35) 8 DB Snatch (Left) 8 Overhead DB Lunges 50 Double Unders RX+ 70/50TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 35:00 EMOM Minute 1: 10 – 15 Bench Press (Moderate) Minute 2: 200m Run Minute 3: 5 – 10 Strict Pull-Ups Minute 4: 10 – 15 Calorie Bike Minute 5: 10 – 20 GHD (OR 20 – 30 AbMat Sit-Ups)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8DB Snatch (Right) 50 Double Unders or Single Unders 8 DB Snatch (Left) Rest 2:00 after every 3 rounds. PERFORMANCE Squat Snatch Build to a heavy single in 15:00 Metcon (Time) 50/40 Calorie Row 50 Wall Balls (20/14) 40/32 Calorie Row 40 Wall Balls 30/24 Calorie Row 30 Wall Balls 20/16 Calorie Row 20 Wall Balls 10/8 Calorie Row 10 Wall BallsTARGET SCORE Target time: Sub 14:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Slam Ball Minute 3: KB Push Press Minute 4: KB Front Rack Marches Minute 5: Rest Score is max reps each round. 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 Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 15 T2B 12 S2OH (115/75) 9 Lateral Burpees Over Bar RX+ 135/95TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 12/10 Calorie Bike 9 V-Ups 6 KB Front Squats (Heavy) Rest 2:00 between sets 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 Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#TARGET SCORE Target time: Sub 15:00 Time cap: 18:00Read more