BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 10 Single DB Box Step Ups (24/20) 10 Double DB Deadlifts 10 Double DB Front Squats 1 Mile Bike PERFORMANCE Clean Deadlift + Hang Squat Clean Build to a heavy complex in 15:00 3 Clean Deadlift + 2 Hang Squat Cleans Metcon (Time) For Time 5 Rounds 200m Run 9 Deadlift 6 Hang Squat Cleans Weights per Round RX 1: 75/55 2: 95/65 3: 115/75 4: 135/95 5: 155/105 RX+ 1: 95/65 2: 115/75 3: 135/95 4: 155/105 5: 185/125TARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2-4-6-8-10-12-14-16-18-20-18-16-14-12…… KB Swings Alternating KB Goblet Step Back Lunges *200m Run after each setTime Cap: 30:00 PERFORMANCE Power Snatch (1X1) Spend 12:00 – 15:00 building to a heavy single. Metcon (Time) 3 Rounds 50′ Overhead Walking Lunge (R) (50/35) 20 Alternating Hang DB Snatches (50/35) 50′ Overhead Walking Lunge (L) (50/335) 20 Alternating Hang DB Clean & Jerk (50/35)TARGET SCORE: Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 14:00 AMRAP 5 Man Makers 15/12 Calorie Ski :30 Plank Rest 2:00 14:00 AMRAP 15 Push-Ups 15/12 Calorie Row 15 Abmat Sit-Ups PERFORMANCE Incline Bench Press (5X5) 5X5 @ 8/10 RPE Metcon (Time) FOR TIME 50 GHD (OR 75 Abmat Sit-Ups) 50 DB Bench Press 50 T2B (OR V-Ups) 50 Push-UpsTARGET SCORE: Target time: Sub 14:00 Time cap 16:00Read more

BLK LBL Fitness Club – COMPETE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB Goblet Squat Minute 4: Mountain Climbers Minute 5: Rest PERFORMANCE Paused Front Squat (3-3-3-3-3) 3 Front Squat @ 5/10 RPE 3 Front Squat @ 6/10 RPE 3 Front Squat @ 6/10 RPE 3 Front Squat @ 7/10 RPE 3 Front Squat @ 7/10 RPE *3 second pause in the hole Metcon (3 Rounds for time) 3 Sets Every 8:00 12/10 Calorie Bike 12 Box Jump Overs 30/24 12/10 Calorie Bike 9 Box Jump Overs 30/24 12/10 Calorie Bike 6 Box Jump Overs 30/24TARGET SCORE: Target time Sub 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 4 Rounds 10 Ring Row – Feet Elevated 15 Ring Dips (OR Bench Dips) 15 Seated Alternating DB Curl 10 GHD to parallel (2 sec hold at full extension) 15 Pulse Ups 10 Kettlebell Side Bend (each side) 15 KB Front Rack Marches (each side) 100′ Double DB Overhead Carry (Left– as heavy as possible) 100′ Double DB Overhead Carry (Right – as heavy as possible) -Rest 1-2 min b/t round- Metcon (Checkmark) *Optional Echo Bike Workout 3 Sets 5 Cals (Gradual Acceleration to RPE10) 2 Min Easy Pace 8 Sals at RPE9 Sprint *2 Min Rest between sets. -Rest 3 Min- 9 Cals at RPE7-8 1 Min Easy Pace, 1 Min Rest 15 Cals at RPE7-8 1 Min Easy Pace, 1 Min Rest 18 Cals at RPE7-8 3 Min Easy PaceRead more