BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 7:00 AMRAP 10 Double KB Deadlifts 15/12 Calorie Bike Rest 1:00 7:00 AMRAP 20 Alternating KB Step Back Lunges 200m Run Rest 1:00 PERFORMANCE Back Squat Build to a heavy single Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 400m Run 15 Box Jump Overs (24/20) 50′ DB Walking Lunge (50s/35s)TARGET SCORE: Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1: 10-15 Calorie Ski Minute 2: 15-20 Wallballs Minute 3: 15-20 V-ups Minute 4: 15-20 Russian KB Swings Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 500/400m Row 20 T2B 20 Wallballs (20/14) – Rest 2:00 between sets.TARGET SCORE Target time: Sub 4:00 Time cap: 5:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 14:00 AMRAP 15 Calorie Row 12 Pull-ups (OR RING ROWS)   9 DB Hang Power Cleans   6 Burpee Over DB – Rest 2:00 between sets. PERFORMANCE Metcon (Weight) 12:00 EMOM 1 Power Clean & JerkBuild to a heavy single Metcon (Time) 4 Rounds 10 Clean & Jerk (135/95) 75 Double UndersTARGET SCORE: Target time: 9:00 – 11:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 400m Run 10 DB Front Squats 1 Mile Bike 10 Box Jump Overs PERFORMANCE Snatch + Overhead Squat 2 + 3 @ 6/10 RPE 2 + 3 @ 6.5/10 RPE 1 + 2 @ 7/10 RPE 1 + 2 @ 7.5/10 RPE 1 + 2 @ 7.5/10 RPE Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#TARGET SCORE Target time: Sub 15:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 200m Run 10 Bench Press (moderate) 10 Banded Tricep Extensions 20 Calorie Ski 10 Alternating DB Curls (each side) 10 Single DB Curls 20 Calorie Row 100′ KB Farmer Carry (heavy) 100′ Walking Lunge (body weight) PERFORMANCE Metcon (Time) 40-30-20-10 Push-ups Calorie RowTARGET SCORE: Target time: Sub 12:00 Time cap: 15:00 Metcon (Checkmark) ACCESSORY 3-4 Rounds 10 Banded Tricep Extension 10 DB Curls 15 Russian Twist (each side) :30 Side Plank (each side) :30 PlankRead more