BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 15 DB Thrusters 15 Hanging Knee Raises 100 Single Unders (OR Double Unders) PERFORMANCE Metcon (5 Rounds for time) 5 Sets (1 Set Every 6:00) 200m Run 20 Wall Balls (20/14) 20 Alternating DB Snatch (50/35)TARGET SCORE Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 14:00 AMRAP 6-9-12-15-18-21-24.. KB Swings Burpee Over KB Calorie Row – Rest 2:00 PERFORMANCE Push Jerk 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 2 @ 8/10 RPE 2 @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 21 Pull-Ups 15 DB S2OH (2×50/2×35) 90 Double UndersTARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: DB Squat Cleans Minute 2: V-Ups Minute 3: Calorie Bike Minute 4: DB Step Back Lunges Minute 5: Rest PERFORMANCE Back Squat 5X5 @ 8/10 RPE Metcon (Time) 40 Calorie Row 40 Box Jump Overs (24/20) 20 T2B 30 Calorie Row 30 Box Jump Overs 15 T2B 20 Calorie Row 20 Box Jump Overs 10 T2B 10 Calorie Row 10 Box Jump Overs 5 T2BTARGET SCORE Target time: Sub 15:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE Row “Aerobic Threshold” (Distance) 6min moderate, 3min easy 5min moderate, 2:30min easy 4min moderate, 2min easy 3min moderate, 90sec easy 2min moderate, 1min easy 1min moderate, 30sec easyRead more

BLK LBL Fitness Club – WEIGHTLIFTING Dip + Jerk + BTN Dip + BTN Jerk 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 6.5/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 7/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 7.5/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 8/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 8.5/10 RPE Muscle Clean + Tall Clean + Jerk + Press in Split 3 Muscle Clean + 3 Tall Clean + 1 Jerk + 3 Press in Split @ 6/10 RPE 3 Muscle Clean + 3 Tall Clean + 1 Jerk + 3 Press in Split @ 6.5/10 RPE 3 Muscle Clean + 3 Tall Clean +...Read more