BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 15 Slam Ball Squats 20 Slam Balls Rest 1:00 *EVEN sets perform 20 burpees instead of 20 Slam Balls. (Sets 2 and 4) PERFORMANCE Thruster Take 12 – 15 minutes to build to a 2 rep thruster Metcon (Time) 5 Rounds 15 Lateral Burpee Over Bar 10 Barbell Thrusters 75/55 200m RunTARGET SCORE Target time: Sub 14:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 15 Russian KB Swings (70/53) Minute 2: 50ft Single Arm KB Farmer Carry (70/53) (Each Side) Minute 3: 1 Round of Cindy Minute 4: 1 Set of Max Unbroken V-Ups Minute 5: 1 Minute Recovery Bike Cindy 5 Pull Ups 10 Push Ups 15 Air SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 15 Russian KB Swings (70/53) Minute 2: 50ft Single Arm KB Farmer Carry (70/53) (Each Side) Minute 3: 1 Round of Cindy Minute 4: 1 Set of Max Unbroken V-Ups Minute 5: 1 Minute Recovery Bike Cindy 5 Pull Ups 10 Push Ups 15 Air SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 15 Russian KB Swings (70/53) Minute 2: 50ft Single Arm KB Farmer Carry (70/53) (Each Side) Minute 3: 1 Round of Cindy Minute 4: 1 Set of Max Unbroken V-Ups Minute 5: 1 Minute Recovery Bike Cindy 5 Pull Ups 10 Push Ups 15 Air SquatsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 15 Russian KB Swings (70/53) Minute 2: 50ft Single Arm KB Farmer Carry (70/53) (Each Side) Minute 3: 1 Round of Cindy Minute 4: 1 Set of Max Unbroken V-Ups Minute 5: 1 Minute Recovery Bike Cindy 5 Pull Ups 10 Push Ups 15 Air SquatsRead more