BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatches – Rest 2:00 6:00 AMRAP 10 DB Hang Cleans 20 DB Push Jerks Rest 2:00 14:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatch 10 DB Hang Cleans 20 DB Push Jerks PERFORMANCE Metcon (5 Rounds for time) 5 sets: 18/12 Calorie Row 12 Chest to Bar Pull Ups 6 Strict Handstand Push Ups (OR DB Strict Press 2×50/2×35) -rest 1:1 b/t sets- RX+ 5 sets: 21/16 Calorie Row 15 Chest to Bar Pull Ups 9 Strict Handstand Push Ups -rest 1:1 b/t sets-TARGET SCORE: Target time: Sub 2:00 Time cap: 3:00 Accessory (Checkmark) 3 Rounds :30 Plank :30 Max Push Ups :30 Plank -Rest 1:00Read more

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