BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 15 GHD (OR 20 AbMat Sit Ups) Minute 3: 15 Bench Press (95/65) Minute 4: 150ft KB Farmer Carry (2×70/2×53) Minute 5: 15 KB Deadlifts (2×70/2×53)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 15 GHD (OR 20 AbMat Sit Ups) Minute 3: 15 Bench Press (95/65) Minute 4: 150ft KB Farmer Carry (2×70/2×53) Minute 5: 15 KB Deadlifts (2×70/2×53)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 15 GHD (OR 20 AbMat Sit Ups) Minute 3: 15 Bench Press (95/65) Minute 4: 150ft KB Farmer Carry (2×70/2×53) Minute 5: 15 KB Deadlifts (2×70/2×53)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 12 Box Jump Overs (OR Step Overs) 6 Single Arm Devil Press 12/10 Calorie Bike 2 minute rest between sets PERFORMANCE Push Press 10 Push Press @ 5.5/10 RPE 8 Push Press @ 6/10 RPE 6 Push Press @ 6.5/10 RPE 4 Push Press @ 7/10 RPE 2 Push Press @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (3 Rounds for time) 24 Pull Ups 24 Back Squats (75/55) 24 Burpees Rest 1:00 16 Chest to Bar 16 Front Squats (95/65) 16 Burpee to 6″ Target Rest 1:00 8 Bar Muscle Up (OR 8 Burpee Pull Ups) 8 Overhead Squat (115/80) 8 Bar Facing BurpeesTARGET SCORE Target time set 1: 3 – 4:00 Target time set 2: 2 – 3:00 Target time set 3:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 12 Box Jump Overs (OR Step Overs) 6 Single Arm Devil Press 12/10 Calorie Bike 2 minute rest between sets PERFORMANCE Push Press 10 Push Press @ 5.5/10 RPE 8 Push Press @ 6/10 RPE 6 Push Press @ 6.5/10 RPE 4 Push Press @ 7/10 RPE 2 Push Press @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (3 Rounds for time) 24 Pull Ups 24 Back Squats (75/55) 24 Burpees Rest 1:00 16 Chest to Bar 16 Front Squats (95/65) 16 Burpee to 6″ Target Rest 1:00 8 Bar Muscle Up (OR 8 Burpee Pull Ups) 8 Overhead Squat (115/80) 8 Bar Facing BurpeesTARGET SCORE Target time set 1: 3 – 4:00 Target time set 2: 2 – 3:00 Target time set 3:...Read more