BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 13:00 AMRAP 3-6-9-12-15-18…. DB Power Cleans DB Thrusters Calorie Bike – Rest 3:00 For Time: Start where you finished the 13:00 AMRAP and go down the rep scheme.*Score the reps completed and note the time you finished the second part. PERFORMANCE Power Clean 10:00 EMOM Build to a heavy 3 rep Touch and Go Power Clean. Metcon (5 Rounds for time) 5 Sets (1 set every 4:00) 20/16 Calorie Row 18 Wall Balls (20/14) 50′ Overhead Walking Lunge (45/35 Plate)TARGET SCORE: Target time: Sub 3:00 Time cap: 3:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Slam Ball Minute 2: Hand Release Push-ups Minute 3: KB Bent Over Rows Minute 4: KB Swings Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 16 DB Bench Press (2×50/2×35)  8 C2B  4 Wall Walks Rest 1:1TARGET SCORE: Target time: Sub 2:30 Time cap: 3:00 Pump Session (Checkmark) 4 Rounds 10 Single DB Double Head Curl (moderate weight) 10 Standing Alternating DB Hammer Curl (each side) (moderate weight) 10 Controlled Reverse Grip Barbell Curls (moderate weight) – Rest 1-2 minutes between roundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meter Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-ups – Rest 1:00 PERFORMANCE Paused Front Squat 3 @ 6/10 RPE 3 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE * 3 Second Pause at Bottom Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP  6 DB Box Step Overs (2×50/2×35) (24/20)  9 Front Squats (115/85) 12 T2B 15/12 Calorie Bike RX+ Front Squats 135/95TARGET SCORE: Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 100 Single Unders (OR Double Unders) 10 KB Gorilla Rows (Each Side) 150′ KB Farmer Carry 20/15 Calorie Row 10 Bench Press (Moderate) 10 Ring Dips 20/15 Calorie Bike 10 DB Hammer Curls 10 DB Strict Press PERFORMANCE Conditioning (Checkmark) 3 Sets 400m Row or Ski at RPE7 45sec Bike at RPE3 400m Row or Ski at RPE7 45sec Bike at RPE3 400m Row or Ski at RPE7 45sec Bike at RPE3 400m Row or Ski at RPE7 45sec Bike at RPE3 *Rest 4 Min between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 8 Rounds (4 Rounds Each) 5 Sandbag Cleans (150/100) (OR Power Cleans 185/125) 10 C2B 15 Box Jump Overs (24/20) *30/24 Calorie bike after each round (Split)TARGET SCORE Target time: Sub 26:00 Time cap: 30:00 “BASELINE” (Time) FOR TIME 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Ring Rows or Pull-Ups *New Benchmark Workout -10:00 Hard Cap- (Score is Time)Read more