BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 10 Rounds for Time 10 Hang Double DB Snatches 100 Single Unders (OR Double Unders) 10 Alternating DB Push Press 500m RowTime cap: 30:00 PERFORMANCE Hang Power Snatch (1X3) Build to a heavy 3 reps Metcon (Time) 5 Rounds 12 GHD (OR 18 AbMat Situps) 9 Hang Power Snatches (95/65) 6 BMU (OR 8 Burpee Pull-Ups)TARGET SCORE: Target time: Sub 14:00 Time cap:16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 200m Run 15 Box Jumps – Rest 2:00 – 6:00 AMRAP 200m Run 15 KB Goblet Squats – Rest 2:00 – 14:00 AMRAP 400m Run 15 Box Jumps 15 KB Goblet Squats PERFORMANCE Front Squat (5X3) 5X3 @ 7-8 RPE Metcon (4 Rounds for time) 4 Sets 250/200m Row 8 Alternating Barbell Front Rack Lunge (115/75) 16 Front Squats (115/75) -Rest 1:00 between setsTARGET SCORE Target time: Sub 3:30 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Charissa’s Mid-Life Crisis / Birthday Workout CASH IN 21-16-9 (46 reps) Burpee Box Get-Overs (20in, 24in, 30in) Wall Balls (20/14) 46 (30) Jumping Pull-ups 46 (30) Hang Power Cleans (45/35 BB) 46 (30) Step Back Lunges (body weight) 46 (30) Push Press (45/35 BB) 46 (30) Knees to Elbow 46 (30) Alt DB Snatches (35/20) 46 (30) Double Unders/Single Unders CASH OUT 9 DB Deadlifts (50s/35s) 21 Bike Cal SprintTime Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: DB Bench Press Minute 2: KB Swings Minute 3: Calorie Ski Minute 4: Weighted AbMat Situps Minute 5: Rest PERFORMANCE Strict Press + Push Press 2+3 @ 5.5 RPE 2+3 @ 6 RPE 1+2 @ 7 RPE 1+2 @ 8 RPE 1+1 @ 9 RPE Metcon (Time) 5 Rounds 12 T2B 4 Wall Walks 50 Double UndersTARGET SCORE: Target time: Sub 15:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 750m Row 30 Double KB Deadlifts 30 Jumping Lunges PERFORMANCE Deadlift (1X3) Build to a heavy 3 reps. Metcon (Time) 400m Run 40 Box Jump Overs (24/20) 10 Deadlifts (225/155) 400m Run 30 Box Jump Overs 10 Deadlifts 400m Run 20 Box Jump Overs 10 DeadliftTARGET SCORE: Target time: Sub 15:00 Time cap: 18:00Read more