BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Air Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB Deadlifts – Rest 1:00 PERFORMANCE Deadlift 3X10 @ 7/10 RPE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 25/20 Calorie Bike 25′ KB Front Rack Walking Lunge (Right) (53/35) 25 GHD (35 AbMat Sit-ups) 25′ KB Front Walking Lunge (Left)(53/35)TARGET SCORE: Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 10 KB Push Press (Right) 15 Box Jumps 10 KB Push Press (Left) 15 Pull-Ups (OR Ring Rows) PERFORMANCE Metcon (Time) For Time 40 Double Dumbbell Snatches (2×50/35) 120 Double Unders 20 Devils Press (2×50/35) 120 Double Unders 10 Burpee Dumbbell Squat Clean Thruster (2×50/35)TARGET SCORE: Target time: Sub 13:00 Time cap: 18:00 Accessory (Checkmark) 3 or 4 Sets 10 DB Bicep Curls (Moderate Weight) 10 DB Tricep French Press 10 DB Push Ups 20 Russian Twists Rest 1-2 minutes between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Row Minute 2: KB Swings Minute 3: Burpees (OR Up Downs) Minute 4: V-Ups Minute 5: Rest PERFORMANCE Push Jerk 3-3-3-3-3 Building to a heavy 3 Metcon (Time) 6 Rounds 200m Run 10 T2B 10  Push Jerks (115/75) RX+ (135/95)TARGET SCORE: Target time: Sub 13:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 DB Goblet Squats 10/8 Calorie Bike Rest 1:00 4:00 AMRAP 10 DB Goblet Step Back Lunges 20 Mountain Climbers Rest 1:00 PERFORMANCE Back Squat 5X5 @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 21/18 Calorie Row 15 Box Jumps (24/20)   9 Hang Squat Cleans (95/65)TARGET SCORE Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20 Calorie Row 15 Bench Dips (OR Ring Dips) 15 DB Bench Press 20 Calorie Ski 15 Barbell Curls 15 Barbell Strict Press 20 Calorie Bike 15 Bent Over Row (each side) 15 DB Shrugs PERFORMANCE Metcon (Distance) Conditioning 4 Sets (Odd Sets: Ski, Even Sets: Row) 15 Sec Easy, 15 Sec Moderate, 15 Sec Fast (45 seconds) -Rest 30 Sec- 15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast (1 minute 15 seconds) -Rest 60 Sec- 15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast, 15 Sec Faster, 15 Sec Fastest (1 minute 45 seconds) -Rest 90 Sec b/t sets-Read more