BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bulgarian Split Squat 3 Working Sets: 5-8 Reps on each leg Metcon (5 Rounds for reps) 5 Sets 3:00 AMRAP 300m Run 30 Air Squats Max Step Back Lunges Rest 2:00 between sets. RX+: Wear 20/14 Weight VestTARGET SCORE: Target reps: 15+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Alternating DB Snatch Minute 2: Calorie Bike Minute 3: Burpeee Over DB Minute 4: Calorie Ski Minute 5: Russian Twist Minute 6: Rest PERFORMANCE Power Snatch + Hang Power Snatch 2+1 @ 5.5 RPE 2+1 @ 6 RPE 2+1 @ 6.5 RPE 2+1 @ 7 RPE 2+1@ 7.5 RPE Complete unbroken TNG Metcon (AMRAP – Rounds and Reps) 3 Sets 5:00 AMRAP 5 Power Snatches 95/65 10 T2B 50 Double Unders – Rest 1:00 between each setTARGET SCORE: Target rounds: 8+ *Note: Start the next set where you stopped.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 KB Swings 15 Hand Release Push Ups – Rest 1:00 – 4:00 AMRAP 10 Single Arm KB Push Press (5R / 5L) 25 Single Unders (OR Double Unders) – Rest 1:00 – PERFORMANCE Push Jerk + Split Jerk 2+1 @ 6.5 RPE 2+1 @ 7 RPE 2+1 @ 7.5 RPE 1+1 @ 8 RPE 1+1 @ 8 RPE Metcon (AMRAP – Reps) 16:00 EMOM Minute 1: Calorie Ski Minute 2: DB Push Press (50s/35s) Minute 3: Pull-Ups Minute 4: Rest *Score is total reps completedRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 EMOM (:30 ON / :30 OFF) 5 -10 DB Front Squats – Rest 2:00 – 20:00 AMRAP 20/15 Calorie Row 20 Box Step Ups 10 Hang Squat Cleans PERFORMANCE Front Squat (3-3-3-3-3) Build to a heavy 3 reps in 5 working sets. F*CK AROUND FIND OUT (5 Rounds for reps) 5 Sets 1:30 AMRAP 18/13 Calorie Bike Max Squat Cleans 95/65 Rest 1:30 between sets. *Must finish the bike calories in under 1:00. RX+ Option: 21/16 Calorie Bike Max Squat Cleans 135/95TARGET SCORE: Target Reps: 4+ Reps *Scoring note: If you do not finish the calories by 1:00 subtract the calories missed from the total squat cleans that round. EX: 16/18 (2 calories short). 4 Squat Cleans completes. 4-2 = 2. Score 2 reps for the round.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY: 35:00 AMRAP 50 Single Unders (OR 50 Double Unders) 15 DB Bench Press 15 Bench Dips 20 Calorie Bike 15 DB Hammer Curls 15 Ring Rows 20 Calorie Row 15 DB Front Raises 15 DB Side RaisesRead more