BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 10:00 EMOM Minute 1: DB Bench Press Minute 2: DB Bent Over Row -Into- 10:00 EMOM Minute 1: Hang DB Clean & Jerks Minute 2: Calorie Ski Erg -Into- 10:00 EMOM Minute 1: Calorie Row Minute 2: Hand Release Push Up PERFORMANCE Metcon (Time) 10-20-30 T2B Hang Power Cleans (115/75) Bar Facing Burpees RX+ (135/95) TARGET SCORE: Target time: Sub 12:00 Time cap: 16:00 Hang Power Clean + Jerk (Weight) 3+2 @ 6/10 RPE 3+2 @ 6.5/10 RPE 3+1 @ 7/10 RPE 3+1 @ 7.5/10 RPE 2+1 @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 400m Run 20 Jumping Air Squats 20 DB Surrenders PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 20/16 Calorie Bike 50′ DB Walking Lunge (Farmer Carry) (50s/35s) 10 Box Jumps (24/20) 20/16 Calorie Bike 50′ DB Front Rack Walking Lunge 10 Box Jumps TARGET SCORE: Target Rounds: 2.5+ Metcon (No Measure) ACCESSORY 3 ROUNDS 10 Banded Hamstring Curls 10 Goblet Squats 10 RDL’s (Each Side) – Rest 1-2 minutes between sets –Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Row *35 Single Unders after each set PERFORMANCE Thruster (1X3) Build to a heavy 3 rep thruster Metcon (3 Rounds for time) 3 Sets 30 GHD (OR 45 AbMat Situps) 20 Pull-Ups 10 Thrusters (95/65) Rest 1:1TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON/ :20 OFF) Minute 1: Burpees Minute 2: KB Swings Minute 3: Calories Ski Minute 4: KB Push Press Minute 5: Rest PERFORMANCE Bench Press (2-2-2-2-2) Build across 5 sets to a heavy 2 reps. Metcon (Time) 30 Devil Presses (50s/35s) 30 HSPU (OR Dumbbell Push Press) 15 Devil Presses 15 HSPUTARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 10 DB Hang Squat Cleans 15/12 Calorie Bike – Rest 2:00 – 6:00 AMRAP 10 DB Deadlifts 15 Box Jumps Overs (OR Step Overs) – Rest 2:00 – PERFORMANCE Squat Clean (1X1) Build to a heavy single. 8-9 RPE Metcon (Time) 800m Run 12 Squat Cleans (135/95) 400m Run 6 Squat Cleans (155/105 200m Run 3 Squat Cleans (185/125) RX+ 135/95 185/125 225/155TARGET SCORE: Target time: Sub 13:00 Time: 16:00Read more