BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: Wall Balls Minute 3: Abmat Sit-ups with Wall Ball Minute 4: Slam Balls Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 sets: (Every 5:00) 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 GHD’s (Or 20 V-ups) 20 Pull-upsTARGET SCORE Target time each set: 3-3:30 Time cap each set: 4 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run (OR 500m Row / 500m Ski) 20 KB Sumo Deadlift High Pulls 10 KB Push Press (Right) 10 KB Push Press (Left) PERFORMANCE Bench Press (5X1) 1 Bench Press x 5 sets @8-9/10 RPE *rest as needed between sets* Box Jumps (5X3) 3 High Box Jumps x 5 sets *4-6″ below max height for 1 rep Metcon (7 Rounds for calories) 7 sets: 1:30 AMRAP 10 Deadlifts (135/95) 5 Box Jumps (24/20) Max Calorie Bike in Remaining Time -rest 1:30 between sets-TARGET SCORE Target Calories set:15+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 5 Sets (Every 6:00) 15-20 Alt DB Snatch 15-20 Box Jump Overs 15-20 Burpees 15-20 Calorie RowCap 5:00 per Set *Athletes choice of number of reps to complete between 15 – 20. PERFORMANCE Paused Front Squat 1 Pause Front Squat x 5 sets @ 8-9/10 RPE *2 Second Pause at bottom * Rest as needed between sets * Weighted Chin Up 2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM * Rest as needed between sets * Metcon (Time) For Time: 12-9-6-3 Squat Snatch (135/95) 24-18-12-6 Burpee over BarTARGET SCORE Target time: 7-9 minutes Time cap: 12 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Sets: 100m Run :15 KB Farmer Carry Hold 10 DB Bicep Curls (Increasing to workout weight) 5 DB Strict Press 10 Scap Pulls FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 200m KB Farmer Carry 20 Alt DB Hammer Curls (10 Right/ 10 Left) 20 DB Strict Press (Same weight as Hammer Curls) 10 Strict Pull Ups 400m Run 10 Strict Pull Ups 20 Banded Tricep Extension 20 DB Push PressKB Farmers Carry: Moderate to Heavy KB DB Movements: Light ot ModerateRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 15 DB Bench Press 15 DB Bent Over Rows 200m Run 10 Push Ups 10 Ring Rows 200m Run PERFORMANCE Metcon (5 Rounds for calories) 5 Sets AMRAP 3 Minutes 20 Bench Press (135/95) Max Calorie Row -Rest 1 minute between sets-TARGET SCORE Target Calories each set: 35/28 calories Minimum Calories before scaling: 28/20 Calories FINISHER Metcon (Checkmark) 3 Rounds 15 Banded Tricep Extensions 15 Standing Barbell Curl 10 Kettlebell Side Bend (each side) 10 Strict Hanging Leg Raise (OR Knee Raises -Rest 2 min b/t round-Read more