BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run (OR 500m Row) 6 Single Arm DB Devil Press (L) 12 Slam Balls 6 Single Arm DB Devil Press (R) – Rest 2:00 – PERFORMANCE Power Snatch Build up to a heavy single for the day Metcon (4 Rounds for time) 4 Sets 12/10 Calorie Bike 9 Power Snatches (115/75) 6 BMU (OR 6 Burpee Pull-Ups) RX+: Snatches 135/95 Rest 1:1TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1:(:20 ON / :10 OFF) Cal Bike – Rest 1:00 Tabata 2:(:20 ON / :10 OFF) Single DB Box Step Ups – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Deadlifts – Rest 1:00 PERFORMANCE Deadlift 3 @ 6.5/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPE 3 @ 8.5/10 RPE 3 @ 9/10 RPE Metcon (AMRAP – Reps) 15:00 AMRAP 6-8-10-12-14-16…. Shuttle Runs (25ft = 1 rep) Wall Balls (20/14) AbMat Sit-Ups w. Wall Ball RX+ GHD with Wall BallTARGET SCORE Target reps: 200+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: Russian KB Swings Minute 4: Single Arm KB Front Squats Minute 5: Rest PERFORMANCE Power Clean Build up to heavy 2 rep Power Clean. Metcon (5 Rounds for time) 5 Sets 10 Burpee Box Jump Overs (24/20) 5 Power Cleans (165/115) Rest 1:1 RX+ 185/125TARGET SCORE Target time: Sub 1:30 Time Cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Weight) A. 0:00 – 12:00 5×10 DB Bench Press *Superset with 10 DB Bent Over Rows Metcon (AMRAP – Rounds and Reps) B. 15:00 – 30:00 15:00 AMRAP 15/12 Calorie Ski 12 Alternating DB Snatch 10 Burpees (OR Up Downs) PERFORMANCE Push Press + Push Jerk 3 + 3 @ 6/10 RPE 3 + 3 @ 6.5/10 RPE 2 + 2 @ 6.8/10 RPE 2 + 2 @ 7/10 RPE 2 + 2 @ 7.5/10 RPE Metcon (Time) For Time 400 Double Unders 100 S2OH (95/65) 100 T2B Split reps as desired.TARGET SCORE: Target time: Sub 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 1 Mile Bike 30 Air Squats 20 KB Goblet Step Back Lunges 30 Air Squats 1 Mile Bike – Rest 2:00 between rounds. PERFORMANCE Paused Front Squat 3 @ 6.5/10 RPE 3 @ 7/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 7.5/10 RPE * 2 second pause at bottom. Metcon (2 Rounds for time) For Time 50 Air Squats 25 Alternating DB Snatches (70/50) 50 Air Squats – Rest 1:1 – 25 Pistols 50 Alternating DB Snatches (50/35) 25 PistolsTARGET SCORE: Target time: 4-5:00 Time cap: 7:00Read more