BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for reps) 9:00 AMRAP 15 KB Swings 25′ KB Front Rack Walking Lunge (Right) 25′ KB Front Rack Walking Lunge (Left) 15 Calorie Bike -Rest 4:00 – 9:00 AMRAP 15 KB Swings 25′ Farmer Carry Walking Lunge (Right) 25′ Farmer Carry Walking Lunge (Left) 15 Calorie Bike -Rest 4:00 – 9:00 AMRAP 15 KB Swings 25′ KB Front Rack Walking Lunge (Right) 25′ KB Front Rack Walking Lunge (Left) 15 Calorie Bike PERFORMANCE Deadlift (5X2) 2 Deficit Deadlifts x 5 sets @7.5 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35) 15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35) 200m Run 15/12 Calorie Ski Erg...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Partner 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) PERFORMANCE Metcon (Time) “Partner Tommy V” 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split)TARGET SCORE Target time: 10-12 minutes Time cap: 18 minutes FINISHER Advance: 5 sets 1:00 Dead Hang 1:00 Plank (elbows) Intermediate: 5 sets 30-45 secs Dead Hang 30-45 secs (elbows) Beginner: 5 sets 30-sec Dumbbell Farmer Carry Hold 30-sec Knee Plank (elbows)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20-18-16-14-12-10-8-6-4-2 KB Push Press Barbell Deadlift Hand Release Push Ups Calorie Row *:30 KB Framer Hold after each round PERFORMANCE Bench Press (5X2) 2 Pause Bench Press x 5 sets @7.5 RPE *2-3 second pause* * Rest as needed between sets * Box Jumps (5X3) 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *8/6 Calorie Echo Bike after each setTARGET SCORE Target time: 12-14 minutes Time cap: 16 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 EMOM (:30 ON/:30 OFF) Minute 1: Cal Ski Minute 2: Box Jumps Minute 3: Man Makers (Light to Moderate) Minute 4: Cal Bike Minute 5: Air Squats Minute 6: Plate Ground to Overhead Minute 7: Rest PERFORMANCE Front Squat (5X2) 2 Pause Front Squats x 5 sets @7.5 RPE * Rest as needed between sets * Weighted Chin Up (5X3) 3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM * Rest as needed between sets * Metcon (7 Rounds for time) 7 sets: (new set every 3:00) 4 Ring Muscle Ups (Or 12 Chest to Bar) 8 Squat Snatches (115/80)TARGET SCORE Target time each set: 60-75 seconds Time cap each set: 90 seconds *Sub Power Snatches if needed.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Sets 1:00 Cardio 7 DB Bench Press (Increasing Weight) 7 Banded Bicep Curls 7 Banded Rows on Rig :15 Handstand Hold (OR Plank) FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20 Cal Bike 10 DB Bench Press 10 Bench Dips 20 Cal Row 10 Alt DB Bicep Curls 10 DB Bent Over Rows 20 Cal Ski 100ft DB Farmer Carry :30 Handstand Hold (OR :30 Plank)*Moderate weight across all DB movements. *DB Bench Press, Bent Over Row and Farmer Carry should be the same weight. *Alt DB Bicep Curls will be at less weight than the other three movements.Read more