BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Wall Ball Squat Cleans Minute 3: Abmat Sit-ups with Wall Ball Minute 4: Step Back Lunges with Wall Ball Minute 5: Rest PERFORMANCE Back Squat (3-3-3-2-2) 3 @ 7 RPE 3 @ 7.5 RPE 3 @ 8 RPE 2 @ 8.5 RPE 2 @ 8.5+ RPE Metcon (AMRAP – Reps) 15:00 AMRAP 3-6-9-12-15…. Calorie Bike KB Front Squats (53s/35s) Box Jumps (30/24)TARGET SCORE: Target reps: 135+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 10:00 AMRAP 20/15 Calorie Bike 10 Incline Bench Press 20 Bench Dips – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Row 10 Barbell Bicep Curls 20 Barbell Rows – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski Erg 10 Weighted Abmat Situps 20 KB MarchRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Hotshots 19 (PREP) 10 Rounds 18 Air Squats 10 Power Cleans (135/95) 4 Strict Pull-ups 200m RunTARGET SCORE: Target time: Sub 35:00 Time cap: 40:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double Dumbbell Reverse Lunge (3/leg) + 5 Double Dumbbell Hang Squat Clean + 4 Double Dumbbell Split Jerk (2/leg) 4 Muscle Clean @ 6/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans. Off the Blocks Clean + Jerk 3 Clean off the block and 1 Jerk @ 6/10 RPE Clean and Jerk 2 Clean off the block and 1 Jerk @ 6.5/10 RPE Clean and Jerk 1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk 1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk 1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk (OR PERFORM HANG CLEANS) Front Squat + Jerk 2 Front Squat + 1 Jerk @ 7/10 RPE 1 RM...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Calorie Ski Minute 2: DB Bench Press Minute 3: Plank Minute 4: Calorie Ski Minute 5: DB Seated Strict Press Minute 6: Rest PERFORMANCE Handstand Push-ups Spend 10:00 – 12:00 on HSPU Metcon (3 Rounds for time) 3 Sets 27/21 Calorie Bike 21 GHD (OR V-Ups) 15 HSPU (OR 4 Wall Walks) 9 BMU (OR 9 Burpee Pull-ups, 15 C2B) -Rest 3:00TARGET SCORE: Target time: Sub 6:00 Time cap: 7:00Read more