BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) For Time 50/40 Calorie Bike 45 Single KB Squats 40/30 Calorie Bike 35 Double KB Push Press 30/20 Calorie Bike 25 Double KB Squats 20/10 Calorie Bike 15 Double KB Strict Press 10/5 Calorie BikeTime Cap: 30:00 PERFORMANCE Metcon (Time) 4 Rounds 9 Devil Press (50s/35s) 12 DB Box Step Overs (50s/35s) (24/20) 15 GHD (OR 20 AbMat Situps)TARGET SCORE Target time: Sub 16:00 Time cap: 20:00 Metcon (Checkmark) FINISHER 3 Rounds 10 Diamond Push Ups 10 Chin ups 15 DB Hammer CurlsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 EMOM (:30 ON / :30 OFF) 10 DB Bench Press – Rest 2:00 – 10:00 AMRAP 2-4-6-8-10…. Burpees DB Hang Clean & Jerks – Rest 2:00 – 10:00 AMRAP 2-4-6-8-10… Calorie Ski Single Arm Devil Press PERFORMANCE Power Clean and Jerk Build to a heavy a single Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 6 Power Clean & Jerk (135/95) 12 C2B 500m Row RX+ 155/105TARGET SCORE: Target rounds 3.5+Read more

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