BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets Every 6:00 25 Abmat Sit-ups 20 Single DB Box Step Ups 15 Double DB Deadlifts 10 Double DB Push PressTime Cap: 5:00 Each Set PERFORMANCE Deadlift (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Handstand Push-ups (Strict) Handstand Push-ups (Strict): Max Reps Metcon (5 Rounds for time) 5 sets (1:1) 200m Run (OR 20/15 Calorie on another machine) 15 GHD’s (Or 15 V-ups) 100ft Farmer Carry (100s/70s)TARGET SCORE Target time each set: 2-2:30 Time cap each set: 3 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 10 Rounds 15 Cal Bike 12 Double DB Hang Squat Clean 9 Pull-ups 200m RunTime Cap: 30:00 PERFORMANCE Metcon (4 Rounds for reps) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets- Individual Option: 3:00 Amrap (4 sets) 500/425m Row Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets-TARGET SCORE Target number of reps each set: Set 1: 25+ Reps Set 2: 20+ Reps Set 3: 15+ Reps Set 4: 10+ Reps Minimum number of reps before scaling Set 1: 15 Reps Set 2: 12 Reps Set 3: 10 Reps Set 4: 5 Reps Supported Single Arm DB Row (4X12) 4 sets: 12 reps *Rest 1:00-1:30 b/t sets...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) Tuesday 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Deficit Push Ups Minute 3: Calorie Ski Minute 4: Single Unders (OR Double Unders) Minute 5: Plank PERFORMANCE Bench Press (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Max Height Box Jump (Distance) Max Height Box Jump Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single Arm Dumbbell Push Press (R) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)TARGET SCORE Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 3.5 roundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 14:00 EMOM Minute 1: 10-15 KB Goblet Squats Minute 2: 15 -20 Russian KB Swings -Rest 2:00- 14:00 EMOM Minute 1: 10 – 16 Single Arm KB Thrusters Minute 2: 15 – 20 Burpees*Pick an even number on Single Arm KB Thrusters so you can do half the reps on the Right and the other half on the Left. PERFORMANCE Front Squat (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Weighted Chin Up (1X1) – Max Weight * Rest as needed between sets * Metcon (Time) For Time: 21-15-9 Thrusters (95/65) Burpee over Bar Chest to BarTARGET SCORE Target time: 5-7 minutes Time cap: 10 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Rounds (each/1:1) 15/12 Calorie Row 50 Single Unders 10 Dumbbell Cleans (moderate)Time Cap: 4:00 each set. PERFORMANCE Metcon (5 Rounds for time) Partner 5 Rounds (each/1:1) 15/12 Calorie Echo Bike 50 Double Unders 8 Sandbag Cleans (150/100) (Or Power Cleans 205/145) -You go, I go –Time Cap: 4:00 each setRead more