BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 15 KB Front Squats Minute 4: 10 – 20 Row Pike Ups Minute 5: Rest PERFORMANCE Front Squat Build to a heavy single in 15 minutes Metcon (3 Rounds for time) 3 Sets 21/16 Calorie Bike 15 Box Jumps (30/24) 9 Squat Cleans (115/75) Rest 2:00 Between setsTARGET SCORE: Target time: Sub 3:30 Time cap: 5:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 200′ KB Farmer Carry 10 KB Deadlifts 20/15 Calorie Ski 20 Barbell Bench Press (Light) 10 Strict Pull-Ups 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 each arm) 10 Single DB Head Curls PERFORMANCE Conditioning (9 Rounds for time) 3 Sets: 1000m Row -rest 2 minutes after each set- 6 sets: 500m Row -rest 1 minute after each set- Time Cap each set: 4:00/4:25 for the 1000m and sub 1:55/2:10 for the 500mRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Single Arm Devil Presses 10 V-Ups 500m Row 15 Single Arm Devil Presses 15 V-Ups 750m Row 20 Single Arm Devil Presses 20 V-Ups 1000m Row 25 Single Arm Devil Presses 25 V-Ups 750m Row 20 Single Arm Devil Presses 20 V-Ups 500m Row 15 Single Arm Devil Presses 15 V-Ups 250m Row 10 Single Arm Devil Presses 10 V-UpsTime Cap: 30:00 *Get as far as you can in 30 minutes PERFORMANCE Metcon (3 Rounds for time) 3 Sets: 8-6-4 Devils Press (2×50/35) *Perform 40 Double Unders after each round of Devils Press -rest 2 minutes between sets-TARGET SCORE: Target time: Sub 3:30 Time cap: 5:00 Bench Press 5 Bench Press @7/10 RPE 3 Bench Press @8/10 RPE 1 Bench Press @9/10 RPE 5 Bench Press @8/10 RPE 3 Bench Press @9/10 RPE 1 Bench Press...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Bike 12 Box Jumps Rest 2:00 6:00 AMRAP 12 DB Power Cleans 12 DB Front Rack Lunges Rest 2:00 PERFORMANCE Front Rack Lunge 4 @ 8/10 RPE (2R/2L) 4 @ 8/10 RPE (2R/2L) 4 @ 8.5/10 RPE (2R/2L) 4 @ 8.5/10 RPE (2R/2L) 4 @ 9/10 RPE (2R/2L) Metcon (4 Rounds for reps) 4 Sets 3:00 AMRAP 15/12 Calorie Row 15 GHD (OR 20 AbMat Sit-Ups) Max Power Cleans (185/125) – Rest 2:00 between sets RX+ Power Clean 205/145TARGET SCORE: Target reps: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 50 Air Squats 20 Push Ups 35 Wall Balls (20/14) (10’/9’) 20 Push Ups 50 Air Squats -rest 5 minutes- 30 Air Squats 10 Push Ups 30 Wall Balls (20/14) (10’/9’) 10 Push Ups 30 Air SquatsTARGET SCORE Target Time set 1:8-10 minutes Target Time set 2:5-6 minutes Time Cap set 1 : 14 minutes Time Cap set 2:9 minutes PERFORMANCE Metcon (2 Rounds for time) 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (10’/9’) 25 Push Ups 75 Air Squats -rest 5 minutes- 45 Air Squats 15 Push Ups 45 Wall Balls (20/14) (10’/9’) 15 Push Ups 45 Air SquatsTARGET SCORE Target Time set 1:8-10 minutes Target Time set 2:5-6 minutes Time Cap set 1 : 14 minutes Time Cap set 2:9 minutes Accessory (Checkmark) 3-4 Rounds 12 Bent Over Barbell Row –...Read more