BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Press Minute 3: Calorie Row Minute 4: Hand Release Push-ups Minute 5: AbMat Sit-ups PERFORMANCE Metcon (Time) 150 Wall Balls 300 Double Unders 30 Ring Muscle Ups (OR 60 Pull-Ups) *Partition as desired.TARGET SCORE: Targat time: 14:00 – 16:00 Time cap: 18:00 Push Press 3-3-3-3-3 Build to a heavy 3Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 KB Deadlifts 15 Box Jump Overs – Rest 1:00 4:00 AMRAP 10 KB Front Rack Lunges 200m Run – Rest 1:00 PERFORMANCE Deadlift 3X8 @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 200m Run 20 GHD (OR 30 AbMat Sit Ups) 10 Deadlift 225/155 10 Burpee Over BarTARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 30/20 Calorie Bike 10 Single Arm Front Rack DB Squat (Left) 20 Alternating DB Snatches 10 Single Arm Front Rack DB Squat (Right) PERFORMANCE Squat Snatch 5 @ 5.5/10 RPE 4 @ 6/10 RPE 3 @ 6.5/10 RPE 2 @ 7/10 RPE 1 @ 7.5/10 RPE Metcon (Time) For time: 21 Squat Snatches (95/65) 42/34 Calorie row 15 Squat Snatches (95/65) 30/24 Calorie row 9 Squat Snatches (95/65) 18/14 Calorie rowTARGET SCORE: Target Time: Sub 12:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Gorilla Rows – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Swings – Rest 1:00 PERFORMANCE Bench Press 5X5 @ 7/10 RPE Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 4 Wall Walks 8 DB Bench Press (2×50/2×35) 16 T2BTARGET SCORE: Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: Alternating Jumping Split Lunges Minute 3: AbMat Sit-ups Minute 4: DB Box Step Ups Minute 5: Rest PERFORMANCE Back Squat 5X3 @ 8/10 RPE Metcon (5 Rounds for time) 5 Rounds (Set Every 4:00) 20/15 Calorie Bike 15 DB Front Squats (2×50/2×35)TARGET SCORE: Target time: Sub 2:00 Time cap: 3:00Read more