BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 6 Rounds 40 Step Back Lunges with Wall Ball 75 Single Unders (OR 75 D/U) 20 Russian Twist with Wall Ball 400m Run PERFORMANCE Metcon (Time) 3 rounds: 30 Toes to Bar 50’ DB Overhead Walking Lunge (70/50)TARGET SCORE Target time: 8-10 minutes Time cap: 12 minutes Plate Front Raise (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t sets GHD Hip Raise (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) PUMP SESSION 30:00 AMRAP 15 Hand Release Push Ups 20 Alt DB Bicep Curls 15 Bench Dips 20 Banded Overhead Tricep Extensions 15 Strict Pull-Ups *2:00 Moderate Row Between Rounds (Active Rest) PERFORMANCE Deadlift (5X1) 1 Deadlift x 5 sets @8-9/10 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 50% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (Time) Teams of 2 170/135 Calorie Echo bike 125 Synchro Air Squats * Split Bike calories as needed *TARGET SCORE Target time: 13-15 minutes Time cap: 20 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: Wall Balls Minute 3: Abmat Sit-ups with Wall Ball Minute 4: Slam Balls Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 sets: (Every 5:00) 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 GHD’s (Or 20 V-ups) 20 Pull-upsTARGET SCORE Target time each set: 3-3:30 Time cap each set: 4 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run (OR 500m Row / 500m Ski) 20 KB Sumo Deadlift High Pulls 10 KB Push Press (Right) 10 KB Push Press (Left) PERFORMANCE Bench Press (5X1) 1 Bench Press x 5 sets @8-9/10 RPE *rest as needed between sets* Box Jumps (5X3) 3 High Box Jumps x 5 sets *4-6″ below max height for 1 rep Metcon (7 Rounds for calories) 7 sets: 1:30 AMRAP 10 Deadlifts (135/95) 5 Box Jumps (24/20) Max Calorie Bike in Remaining Time -rest 1:30 between sets-TARGET SCORE Target Calories set:15+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 5 Sets (Every 6:00) 15-20 Alt DB Snatch 15-20 Box Jump Overs 15-20 Burpees 15-20 Calorie RowCap 5:00 per Set *Athletes choice of number of reps to complete between 15 – 20. PERFORMANCE Paused Front Squat 1 Pause Front Squat x 5 sets @ 8-9/10 RPE *2 Second Pause at bottom * Rest as needed between sets * Weighted Chin Up 2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM * Rest as needed between sets * Metcon (Time) For Time: 12-9-6-3 Squat Snatch (135/95) 24-18-12-6 Burpee over BarTARGET SCORE Target time: 7-9 minutes Time cap: 12 minutesRead more