BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (3 Rounds for time) Hotshots 19 Prep 3 Sets For Time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run Rest 2:00Target Score Target: 5 :00 – 6:00 Time Cap: 8:00 FINISHER Metcon (No Measure) 3 Sets: 15 Banded Bicep Curls 15 Banded Tricep Extensions 15 Hanging Knee Raises Rest 2:00 Between SetsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 40/30 Cal Row 30 Burpees 20 Push Ups 10 Inch Worms PERFORMANCE Metcon (5 Rounds for reps) 5 sets: 2:00 Amrap 8 Burpee Pull-ups 4 Wall Walks Max effort Push-ups —rest 1 minute between sets—TARGET SCORE Target number of reps each set: 15+ push ups Minimum number of reps before scaling: 8 push ups Rear foot elevated DB Split Squat (4X10) 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Standing Barbell Calf Raise (4X20) 4 sets: 20 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets Every 6:00 25 Abmat Sit-ups 20 Single DB Box Step Ups 15 Double DB Deadlifts 10 Double DB Push PressTime Cap: 5:00 Each Set PERFORMANCE Deadlift (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Handstand Push-ups (Strict) Handstand Push-ups (Strict): Max Reps Metcon (5 Rounds for time) 5 sets (1:1) 200m Run (OR 20/15 Calorie on another machine) 15 GHD’s (Or 15 V-ups) 100ft Farmer Carry (100s/70s)TARGET SCORE Target time each set: 2-2:30 Time cap each set: 3 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 10 Rounds 15 Cal Bike 12 Double DB Hang Squat Clean 9 Pull-ups 200m RunTime Cap: 30:00 PERFORMANCE Metcon (4 Rounds for reps) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets- Individual Option: 3:00 Amrap (4 sets) 500/425m Row Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets-TARGET SCORE Target number of reps each set: Set 1: 25+ Reps Set 2: 20+ Reps Set 3: 15+ Reps Set 4: 10+ Reps Minimum number of reps before scaling Set 1: 15 Reps Set 2: 12 Reps Set 3: 10 Reps Set 4: 5 Reps Supported Single Arm DB Row (4X12) 4 sets: 12 reps *Rest 1:00-1:30 b/t sets...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) Tuesday 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Deficit Push Ups Minute 3: Calorie Ski Minute 4: Single Unders (OR Double Unders) Minute 5: Plank PERFORMANCE Bench Press (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Max Height Box Jump (Distance) Max Height Box Jump Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single Arm Dumbbell Push Press (R) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)TARGET SCORE Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 3.5 roundsRead more