BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1 :(:20 ON / :10 OFF) DB Thrusters – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Leg V-ups – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) KB Sumo Deadlift High Pulls – Rest 1:00 PERFORMANCE Deadlift Build to a heavy single in 15 minutes 9-9.5/10 RPE Metcon (Time) 4 Rounds 5 Deadlift (275/185) 10 Bar Facing Burpees 15 T2B RX+ 315/205TARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: KB Swings Minute 3: Calorie Ski Minute 4: Hand Release Push-Ups Minute 5: Rest PERFORMANCE Gymnastics work Pull-Up | C2B | BMU | RMU – Spend 15 minutes working on progressions Metcon (5 Rounds for reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: 12-20 Alternating DB Hang Snatches (50/35) Minute 2: Pull-up | C2B| BMU | RMU (Athletes choice) Minute 3: 10-12/8-10 Calorie Bike Minute 4: Rest*Score is total reps *Add which pulling movement completedin the notes.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 20/15 Calorie Bike 15 DB Deadlifts – Rest 2:00 – 6:00 AMRAP 100 Single Unders (OR Double Unders) 15 Box Jumps – Rest 2:00 – 14:00 AMRAP 20/15 Calorie Bike 15 DB Deadlifts 100 Single Unders (OR Double Unders 15 Box Jumps PERFORMANCE Squat Clean + Front Squat Build to a heavy complex. 1 Squat Clean + 2 Front Squats Metcon (Time) 20/16 Calorie Row 20 Squat Cleans (75/55) 30/24 Calorie Row 15 Squat Cleans (95/65) 40/32 Calorie Row 10 Squat Cleans (135/95) 50/40 Calorie Row 5 Squat Cleans (155/105) RX+ Weight 1: 95/65 Weight 2: 135/95 Weight 3: 185/125 Weight 4: 205/145TARGET SCORE: Target time: Sub 13:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for time) 4-8-12-16 DB Bench Press (2×50/2×35) Strict Chin Ups Calorie Bike Rest 5:00 4-8-12-16 Push Ups DB Bicep Curls (2×35/2×20) Calorie Row Rest 5:00 4-8-12-16 Bench Press (135/95) Ring Rows Calorie SkiTime cap: 10:00 per workout PERFORMANCE Conditioning (3 Rounds for time) 3 sets: 4 Rounds 20 Calorie Bikeat RPE7, 45sec Ski at RPE3, -no rest b/t rounds- -Rest 4min b/t sets-Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) For Time (Teams of 2) 400m Run (200m Each) 50 Deadlifts (225/155) 400m Run (200m Each) 75 Box Jump Overs (24/20) 400m Run (200m Each) 100 Pull-Ups 400m Run (200m Each) 75 Box Jump Overs 400m Run (200m Each) 50 Deadlifts (225/155) 400m Run (200m Each)TARGET SCORE Target time: Sub 27:00 Time cap: 35:00Read more