BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 4 Rounds 10 Ring Row – Feet Elevated 15 Ring Dips (OR Bench Dips) 15 Seated Alternating DB Curl 10 GHD to parallel (2 sec hold at full extension) 15 Pulse Ups 10 Kettlebell Side Bend (each side) 15 KB Front Rack Marches (each side) 100′ Double DB Overhead Carry (Left– as heavy as possible) 100′ Double DB Overhead Carry (Right – as heavy as possible) -Rest 1-2 min b/t round- Metcon (Checkmark) *Optional Echo Bike Workout 3 Sets 5 Cals (Gradual Acceleration to RPE10) 2 Min Easy Pace 8 Sals at RPE9 Sprint *2 Min Rest between sets. -Rest 3 Min- 9 Cals at RPE7-8 1 Min Easy Pace, 1 Min Rest 15 Cals at RPE7-8 1 Min Easy Pace, 1 Min Rest 18 Cals at RPE7-8 3 Min Easy PaceRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTime Cap: 45:00Read more

BLK LBL Fitness Club – COMPETE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 AMRAP 75 Single Unders (OR Double Unders) 20 Push Ups – Rest 2:00 – 8:00 AMRAP 20 Single Arm KB Push Press (10R / 10L) 20 Slam Balls – Rest 2:00 – 10:00 AMRAP 75 Single Unders (OR Double Unders) 20 Push Ups 20 Single Arm KB Push Press (10R / 10L) 20 Slam Balls PERFORMANCE Push Press (5-5-4-4-3) 5 @ 6.5 RPE 5 @ 7 RPE 4 @ 7.5 RPE 4 @ 8 RPE 3 @ 8.5 RPE Metcon (4 Rounds for time) 4 Sets (Every 4:00) 5 Devil Presses (50s/35s) 10 DB S20H (50s/35s) 15 T2B 100 Double UndersTARGET SCORE: Target time: Sub 3:00 Time cap: 3:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) A. 10:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats B. 10:00 EMOM Minute 1: 100m Run Minute 2: DB Deadlifts C. 10:00 EMOM Minute 1: Calorie Bike Minute 2: DB Step Back Lunges PERFORMANCE Deadlift (5-5-4-4-3) 5 @ 6.5 RPE 5 @ 7 RPE 4 @ 7.5 RPE 4 @ 8 RPE 3 @ 8.5 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 27/21 Calorie Row 21 Deadlift (135/95) 15 Back Squat (135/95)TARGET SCORE: Target rounds: 3.5+ RX + 185/135Read more