BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTime Cap: 45:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 AMRAP 75 Single Unders (OR Double Unders) 20 Push Ups – Rest 2:00 – 8:00 AMRAP 20 Single Arm KB Push Press (10R / 10L) 20 Slam Balls – Rest 2:00 – 10:00 AMRAP 75 Single Unders (OR Double Unders) 20 Push Ups 20 Single Arm KB Push Press (10R / 10L) 20 Slam Balls PERFORMANCE Push Press (5-5-4-4-3) 5 @ 6.5 RPE 5 @ 7 RPE 4 @ 7.5 RPE 4 @ 8 RPE 3 @ 8.5 RPE Metcon (4 Rounds for time) 4 Sets (Every 4:00) 5 Devil Presses (50s/35s) 10 DB S20H (50s/35s) 15 T2B 100 Double UndersTARGET SCORE: Target time: Sub 3:00 Time cap: 3:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) A. 10:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats B. 10:00 EMOM Minute 1: 100m Run Minute 2: DB Deadlifts C. 10:00 EMOM Minute 1: Calorie Bike Minute 2: DB Step Back Lunges PERFORMANCE Deadlift (5-5-4-4-3) 5 @ 6.5 RPE 5 @ 7 RPE 4 @ 7.5 RPE 4 @ 8 RPE 3 @ 8.5 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 27/21 Calorie Row 21 Deadlift (135/95) 15 Back Squat (135/95)TARGET SCORE: Target rounds: 3.5+ RX + 185/135Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Ring Rows (OR Pull-Ups) 15 KB Swings 15 Goblet Squats 15 Burpees 400m Run PERFORMANCE Metcon (Time) FOR TIME (Teams of 2) 100/80 Calorie Bike 75 Burpee Box Jump Overs (24/20) 50 Synchro Alternating DB Snatches (50/35) 75 Burpee Box Jump Overs 100/80 Calorie BikeTARGET SCORE: Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 5-10-15-20-25-30…. Hand Release Push-Ups Calorie Ski Alternating Hang DB Clean & Jerks *50 Single Unders (OR 50 Double Unders After Each Round PERFORMANCE Bench Press (3-3-3-2-2) 3 @ 7 RPE 3 @ 7.5 RPE 3 @ 8 RPE 2 @ 8.5 RPE 2 @ 8.5+ RPE Metcon (Time) 10 Rounds 10 DB Bench Press (50s/35s) 10 T2BTARGET SCORE Target time: Sub 10:00 Time cap: 15:00Read more