BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10/8 Calorie Ski 10 Pull-ups (Ring Rows) – Rest 1:00 4:00 AMRAP 10 Hand Release Push-ups 10 Alternating Hang DB Snatches – Rest 1:00 PERFORMANCE (No Measure) Hang Power Clean Build up to a heavy 3 rep Hang Power Clean Metcon (2 Rounds for time) 6-4-2 Wall Walks 21-15-9 Hang Power Cleans (115/85) Rest 4:00 6-4-2 Wall Walks 15-9-3 Hang Power Cleans (165/115) RX+ M: 135/185 F: 95/125TARGET SCORE Target time: Sub 6:00 Time cap: 8:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meter Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 PERFORMANCE Deadlift 5X3 @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 25/20 Calorie Bike 25′ DB Front Rack Walking Lunge (2×50/2×35) 10 DB Burpee Deadlifts (2×50/2×35) 25′ DB Front Rack Walking Lunge (2×50/2×35)TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 15 DB Thrusters 15 Hanging Knee Raises 100 Single Unders (OR Double Unders) PERFORMANCE Metcon (5 Rounds for time) 5 Sets (1 Set Every 6:00) 200m Run 20 Wall Balls (20/14) 20 Alternating DB Snatch (50/35)TARGET SCORE Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 14:00 AMRAP 6-9-12-15-18-21-24.. KB Swings Burpee Over KB Calorie Row – Rest 2:00 PERFORMANCE Push Jerk 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 2 @ 8/10 RPE 2 @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 21 Pull-Ups 15 DB S2OH (2×50/2×35) 90 Double UndersTARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: DB Squat Cleans Minute 2: V-Ups Minute 3: Calorie Bike Minute 4: DB Step Back Lunges Minute 5: Rest PERFORMANCE Back Squat 5X5 @ 8/10 RPE Metcon (Time) 40 Calorie Row 40 Box Jump Overs (24/20) 20 T2B 30 Calorie Row 30 Box Jump Overs 15 T2B 20 Calorie Row 20 Box Jump Overs 10 T2B 10 Calorie Row 10 Box Jump Overs 5 T2BTARGET SCORE Target time: Sub 15:00 Time cap: 18:00Read more