BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 DB Goblet Lunges 10 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 1000/800m Row 40 DB Goblet Lunges 40 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 250/200m Row 10 DB Goblet Lunges 10 Push UpsTime cap: 30:00 PERFORMANCE Front Squat 10 Front Squats @ 5.5/10 RPE 8 Front Squats @ 6/10 RPE 6 Front Squats @ 6.5/10 RPE 4 Front Squats @ 7/10 RPE 2 Front Squats @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (Time) 150ft KB Farmer Carry Walking Lunge (53/35) 40 V-Ups 100ft KB Front Rack Walking Lunge (53/35) 30 V-Ups 50ft KB Overhead Walking Lunge (53/35) 20 V-Ups RX+ 70/53TARGET...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 DB Goblet Lunges 10 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 1000/800m Row 40 DB Goblet Lunges 40 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 250/200m Row 10 DB Goblet Lunges 10 Push UpsTime cap: 30:00 PERFORMANCE Front Squat 10 Front Squats @ 5.5/10 RPE 8 Front Squats @ 6/10 RPE 6 Front Squats @ 6.5/10 RPE 4 Front Squats @ 7/10 RPE 2 Front Squats @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (Time) 150ft KB Farmer Carry Walking Lunge (53/35) 40 V-Ups 100ft KB Front Rack Walking Lunge (53/35) 30 V-Ups 50ft KB Overhead Walking Lunge (53/35) 20 V-Ups RX+ 70/53TARGET...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Ski Minute 2: Max KB Swings Into 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Air Squats Into 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Ski Minute 2: Max Calorie Bike *Score is total reps completed PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 5.5/10 RPE 4 Power Snatch @ 6/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE Rest 3 minutes between each set. *Must be touch and go. Metcon (AMRAP – Reps) 15:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Row Minute 2: Max Wall Walks Minute 3: Max Alternating Hang DB Clean and Jerks (50/35) *Score is...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Ski Minute 2: Max KB Swings Into 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Air Squats Into 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Ski Minute 2: Max Calorie Bike *Score is total reps completed PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 5.5/10 RPE 4 Power Snatch @ 6/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE Rest 3 minutes between each set. *Must be touch and go. Metcon (AMRAP – Reps) 15:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Row Minute 2: Max Wall Walks Minute 3: Max Alternating Hang DB Clean and Jerks (50/35) *Score is...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Ski Minute 2: Max KB Swings Into 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Air Squats Into 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Ski Minute 2: Max Calorie Bike *Score is total reps completed PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 5.5/10 RPE 4 Power Snatch @ 6/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE Rest 3 minutes between each set. *Must be touch and go. Metcon (AMRAP – Reps) 15:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Row Minute 2: Max Wall Walks Minute 3: Max Alternating Hang DB Clean and Jerks (50/35) *Score is...Read more