BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8.5/10 RPE *Superset with 3 – 5 Strict Chin Ups Metcon (Checkmark) 16:00 EMOM Minute 1: Max Shuttle Runs (25ft) Minute 2: 12 Box Jump Overs Minute 3: 200/150m Row Minute 4: 15 Kettlebell Swings (53/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8.5/10 RPE *Superset with 3 – 5 Strict Chin Ups Metcon (Checkmark) 16:00 EMOM Minute 1: Max Shuttle Runs (25ft) Minute 2: 12 Box Jump Overs Minute 3: 200/150m Row Minute 4: 15 Kettlebell Swings (53/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8.5/10 RPE *Superset with 3 – 5 Strict Chin Ups Metcon (Checkmark) 16:00 EMOM Minute 1: Max Shuttle Runs (25ft) Minute 2: 12 Box Jump Overs Minute 3: 200/150m Row Minute 4: 15 Kettlebell Swings (53/35)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8.5/10 RPE *Superset with 3 – 5 Strict Chin Ups Metcon (Checkmark) 16:00 EMOM Minute 1: Max Shuttle Runs (25ft) Minute 2: 12 Box Jump Overs Minute 3: 200/150m Row Minute 4: 15 Kettlebell Swings (53/35)Read more

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) Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 5 Deadlift @ 6.5/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 8/10 RPE 5 Deadlift @ 8+/10 RPE Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12/10 Calorie Bike In remaining time: Max C2B Rest :90 between setsTARGET SCORE Target reps: 10Read more