BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18 minutes Fitness (AMRAP – Rounds and Reps) 75/50 Cal Echoe Bike Then AMRAP until 12:00 4 Sandbag/DBall Over Shoulder 8 Pull Ups (Banded/Ring Rows) 32 Single Unders Jump Rope Accessory (No Measure) Slow 2:00 Bike or Walk Couch Stretch 1:00 r/l Banded Shoulder/Lat/Chest/Tricep Standing Hamstring CalfRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80) (KG conv: 52.5/35 C&J) Scale Every 1:00 (10:00) 5 Up Downs 5 Dumbbell Clean and Push Press (light) Target time each set: Sub 30-seconds Time cap each set: 40-seconds Fitness (No Measure) PART A: 5 Rounds Echoe Bike :40 sec work/:20 sec rest PART B: 3 Rounds 8 PVC Good Morning 6 Up Down 4 Box step up each leg PART C: 15:00 Amrap 2 Dbell Deadlift (medium/heavy) 4 Burpee Box Jump/ Step Over (20″ box) 6 Cal SkiRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80) (KG conv: 52.5/35 C&J) Scale Every 1:00 (10:00) 5 Up Downs 5 Dumbbell Clean and Push Press (light) Target time each set: Sub 30-seconds Time cap each set: 40-seconds Fitness (No Measure) PART A: 5 Rounds Echoe Bike :40 sec work/:20 sec rest PART B: 3 Rounds 8 PVC Good Morning 6 Up Down 4 Box step up each leg PART C: 15:00 Amrap 2 Dbell Deadlift (medium/heavy) 4 Burpee Box Jump/ Step Over (20″ box) 6 Cal SkiRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80) (KG conv: 52.5/35 C&J) Scale Every 1:00 (10:00) 5 Up Downs 5 Dumbbell Clean and Push Press (light) Target time each set: Sub 30-seconds Time cap each set: 40-seconds Fitness (No Measure) PART A: 5 Rounds Echoe Bike :40 sec work/:20 sec rest PART B: 3 Rounds 8 PVC Good Morning 6 Up Down 4 Box step up each leg PART C: 15:00 Amrap 2 Dbell Deadlift (medium/heavy) 4 Burpee Box Jump/ Step Over (20″ box) 6 Cal SkiRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80) (KG conv: 52.5/35 C&J) Scale Every 1:00 (10:00) 5 Up Downs 5 Dumbbell Clean and Push Press (light) Target time each set: Sub 30-seconds Time cap each set: 40-seconds Fitness (No Measure) PART A: 5 Rounds Echoe Bike :40 sec work/:20 sec rest PART B: 3 Rounds 8 PVC Good Morning 6 Up Down 4 Box step up each leg PART C: 15:00 Amrap 2 Dbell Deadlift (medium/heavy) 4 Burpee Box Jump/ Step Over (20″ box) 6 Cal SkiRead more