BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: KB Lunges – Into – 10:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Surrenders Minute 2: Air Squats – Into – 10:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Deadlift Minute 2: Calorie Row PERFORMANCE Barbell Hip Thrust 5×5 @ 7/10 RPE Metcon (4 Rounds for time) 4 Sets 12/10 Calorie Bike (Sprint) 50’ Overhead DB Walking Lunge (50/35) 10 DB Box Step Overs (50/35) (24”/20”) Rest 1:1 *Partner option: You go, I go.TARGET SCORE Target Time: Sub 2:15 Time Cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 10 DB Front Squats 20 Pull-Ups (OR Ring Rows) 30 DB Power Cleans 400m Run PERFORMANCE Clean and Jerk Build to a heavy single Metcon (Time) 50 Deadlifts (135/95) 40 Shoulder to Overhead (135/95) 30 Front Squats (135/95) 20 Power Cleans (135/95) 10 Thrusters (135/95)TARGET SCORE: Target Time: Sub 12:00 Time Cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 5 Single Arm Devil Press (Right) 50 Single Unders (OR Double Unders) 5 Single Arm Devil Press (Left) – Rest 2:00 6:00 AMRAP 10 DB Push Press (Right) 15/10 Calorie Ski 10 DB Push Press (Left) – Rest 2:00 Bench Press 5X5 @ 7/10 RPE PERFORMANCE Metcon (Time) 4 Rounds 20 KB Swings (53/35) 15 HSPU (OR DB Push Press 2×50/2×35) 10 Burpee Pull-UpsTARGET SCORE Target time: Sub 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Goblet Squats Minute 4: 10 – 20 Box Jump Overs Minute 5: Rest PERFORMANCE Overhead Squat 3-3-3-3-3 Build up to a heavy 3 reps Metcon (AMRAP – Reps) 16:00 AMRAP 3-6-9-12-15-18….. OHS (95/65) T2B *15/12 Calorie Bike after each set (OR 200m Run) *Score is total reps completed including bike calories. *Every 25m Run = 1 rep.TARGET SCORE Target rep: 200+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE FITNESS 35:00 AMRAP 25/20 Calorie Row 10 Barbell Bench Press (Moderate) 10 Push Ups 25/20 Calorie Ski 10 Barbell Bicep Curls 10 Barbell Strict Press 25/20 Calorie Bike 20 Russian Twist :30 Plank PERFORMANCE Conditioning 5 Sets 400m Row or Ski at RPE7 90 Sec Echo Bike at RPE3 200m Row or Ski at RPE8 1 Min Echo Bike at RPE3 100m Row or Ski at RPE9 30 Sec Echo Bike at RPE3 *Rest 2 Min between sets. Seen by 30 Like Comment SendRead more