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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 35:00 AMRAP 20 Bench Press (Light-Moderate) 20 Ring Rows 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 20 Calorie Row 100′ KB Farmer Carry (Heavy) 100′ Walking Lunge 20 Calorie SkiRead more