BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Alternating Jumping Lunges – Rest 1:00 Score is total reps completed. PERFORMANCE Metcon (AMRAP – Reps) 5 Sets 3:00 AMRAP 250/200m Row 20 Box Jump Overs (24/20) ODD Sets: Max Back Squats (95/65) EVEN Sets: Max Front Squats (95/65) Rest 3:00 between sets RX+ ODD Sets: Overhead Squats (95/65)TARGET SCORE Target reps: 15+ Bulgarian Split Squat 10 Bulgarian Split Squats (5 Per Side) @ 5/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 6/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 7/10 RPE 10 Bulgarian Split Squats (5 Per Side) @ 8/10 RPE *Hold either KB’s or DB’s in each hand.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: American KB Swings Minute 2: Calorie Bike Minute 3: Hand Release Push Ups Minute 4: V-Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 6/10 RPE 4 Power Snatch @ 6.6/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Rest 3 minutes between each set. *Must be touch and go. *There is no resting between the 5-4-3-2-1. Metcon (Time) 27-21-15-9 Alternating DB Snatch (50/35) Lateral Burpee Over DB *75 Double Unders after each set.TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Option 1) (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: American KB Swings Minute 2: Calorie Bike Minute 3: Hand Release Push Ups Minute 4: V-Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 6/10 RPE 4 Power Snatch @ 6.6/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Rest 3 minutes between each set. *Must be touch and go. *There is no resting between the 5-4-3-2-1. CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Option 1) (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: American KB Swings Minute 2: Calorie Bike Minute 3: Hand Release Push Ups Minute 4: V-Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 6/10 RPE 4 Power Snatch @ 6.6/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Rest 3 minutes between each set. *Must be touch and go. *There is no resting between the 5-4-3-2-1. CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Option 1) (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: American KB Swings Minute 2: Calorie Bike Minute 3: Hand Release Push Ups Minute 4: V-Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 6/10 RPE 4 Power Snatch @ 6.6/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Rest 3 minutes between each set. *Must be touch and go. *There is no resting between the 5-4-3-2-1. CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate...Read more