BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 EMOM (:40 ON / :20 OFF) 7 Sets Minute 1: Wall Sit Minute 2: DB Power Cleans Minute 3: Abmat Situps with Plate Minute 4: Standing Bicep Plate Curl Minute 4: Plank Minute 5: Hollow Rock PERFORMANCE Metcon (Time) For time: 75 Power Cleans (135/95) *Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to BarTARGET SCORE Target time: 7-9 minutes Time cap: 16 minutes Seated Arnold Press (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Seated Banded Rows (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build acrossRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for reps) 9:00 AMRAP 15 KB Swings 25′ KB Front Rack Walking Lunge (Right) 25′ KB Front Rack Walking Lunge (Left) 15 Calorie Bike -Rest 4:00 – 9:00 AMRAP 15 KB Swings 25′ Farmer Carry Walking Lunge (Right) 25′ Farmer Carry Walking Lunge (Left) 15 Calorie Bike -Rest 4:00 – 9:00 AMRAP 15 KB Swings 25′ KB Front Rack Walking Lunge (Right) 25′ KB Front Rack Walking Lunge (Left) 15 Calorie Bike PERFORMANCE Deadlift (5X2) 2 Deficit Deadlifts x 5 sets @7.5 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35) 15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35) 200m Run 15/12 Calorie Ski Erg...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Partner 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) PERFORMANCE Metcon (Time) “Partner Tommy V” 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split)TARGET SCORE Target time: 10-12 minutes Time cap: 18 minutes FINISHER Advance: 5 sets 1:00 Dead Hang 1:00 Plank (elbows) Intermediate: 5 sets 30-45 secs Dead Hang 30-45 secs (elbows) Beginner: 5 sets 30-sec Dumbbell Farmer Carry Hold 30-sec Knee Plank (elbows)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20-18-16-14-12-10-8-6-4-2 KB Push Press Barbell Deadlift Hand Release Push Ups Calorie Row *:30 KB Framer Hold after each round PERFORMANCE Bench Press (5X2) 2 Pause Bench Press x 5 sets @7.5 RPE *2-3 second pause* * Rest as needed between sets * Box Jumps (5X3) 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *8/6 Calorie Echo Bike after each setTARGET SCORE Target time: 12-14 minutes Time cap: 16 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 EMOM (:30 ON/:30 OFF) Minute 1: Cal Ski Minute 2: Box Jumps Minute 3: Man Makers (Light to Moderate) Minute 4: Cal Bike Minute 5: Air Squats Minute 6: Plate Ground to Overhead Minute 7: Rest PERFORMANCE Front Squat (5X2) 2 Pause Front Squats x 5 sets @7.5 RPE * Rest as needed between sets * Weighted Chin Up (5X3) 3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM * Rest as needed between sets * Metcon (7 Rounds for time) 7 sets: (new set every 3:00) 4 Ring Muscle Ups (Or 12 Chest to Bar) 8 Squat Snatches (115/80)TARGET SCORE Target time each set: 60-75 seconds Time cap each set: 90 seconds *Sub Power Snatches if needed.Read more