BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 100-200m Run Minute 2: 15-20 KB Push Press Minute 3: 16-20 KB Gorilla Rows Minute 4: 15-20 Bench Dips Minute 5: Rest PERFORMANCE Metcon (Checkmark) SKILL WORK Spend 5:00 – 10:00 working on Pull-Ups, C2B, BMU or Wall Walks *Additional warm up Metcon (Time) FOR TIME 500m Row 30 Pull-Ups 4 Wall Walks 750m Row 20 C2B 6 Wall Walks 1000m Row 10 BMU (OR 10 Burpee Pull-Ups) 8 Wall Walks RX + 50’/75’/100′ HSWTARGET SCORE: Target time: Sub 22:00 Time cap: 26:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 10 Single DB Box Step Ups (24/20) 10 Double DB Deadlifts 10 Double DB Front Squats 1 Mile Bike PERFORMANCE Clean Deadlift + Hang Squat Clean Build to a heavy complex in 15:00 3 Clean Deadlift + 2 Hang Squat Cleans Metcon (Time) For Time 5 Rounds 200m Run 9 Deadlift 6 Hang Squat Cleans Weights per Round RX 1: 75/55 2: 95/65 3: 115/75 4: 135/95 5: 155/105 RX+ 1: 95/65 2: 115/75 3: 135/95 4: 155/105 5: 185/125TARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2-4-6-8-10-12-14-16-18-20-18-16-14-12…… KB Swings Alternating KB Goblet Step Back Lunges *200m Run after each setTime Cap: 30:00 PERFORMANCE Power Snatch (1X1) Spend 12:00 – 15:00 building to a heavy single. Metcon (Time) 3 Rounds 50′ Overhead Walking Lunge (R) (50/35) 20 Alternating Hang DB Snatches (50/35) 50′ Overhead Walking Lunge (L) (50/335) 20 Alternating Hang DB Clean & Jerk (50/35)TARGET SCORE: Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 14:00 AMRAP 5 Man Makers 15/12 Calorie Ski :30 Plank Rest 2:00 14:00 AMRAP 15 Push-Ups 15/12 Calorie Row 15 Abmat Sit-Ups PERFORMANCE Incline Bench Press (5X5) 5X5 @ 8/10 RPE Metcon (Time) FOR TIME 50 GHD (OR 75 Abmat Sit-Ups) 50 DB Bench Press 50 T2B (OR V-Ups) 50 Push-UpsTARGET SCORE: Target time: Sub 14:00 Time cap 16:00Read more

BLK LBL Fitness Club – COMPETE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB Goblet Squat Minute 4: Mountain Climbers Minute 5: Rest PERFORMANCE Paused Front Squat (3-3-3-3-3) 3 Front Squat @ 5/10 RPE 3 Front Squat @ 6/10 RPE 3 Front Squat @ 6/10 RPE 3 Front Squat @ 7/10 RPE 3 Front Squat @ 7/10 RPE *3 second pause in the hole Metcon (3 Rounds for time) 3 Sets Every 8:00 12/10 Calorie Bike 12 Box Jump Overs 30/24 12/10 Calorie Bike 9 Box Jump Overs 30/24 12/10 Calorie Bike 6 Box Jump Overs 30/24TARGET SCORE: Target time Sub 5:00 Time cap: 6:00Read more