BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Single Arm KB Thruster *Switch arms every 20 seconds. – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Gorilla Rows – Rest 1:00 Score is total reps PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPE Metcon (3 Rounds for time) 3 Sets 2 Rounds 12 Dumbbell Deadlifts (2×50/2×35) 9 Dumbbell Hang Power Cleans (2×50/2×35) 6 Dumbbell S2OH (2×50/2×35) 12/10 Calorie Bike Rest 1:1TARGET SCORE Target time: 3:00 – 4:00 Time cap: 5:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 12/10 Calorie Ski (OR 12/10 Calorie Row) Minute 2: 12 Bench Press (95/65) Minute 3: 7 – 12 Chin Ups Minute 4: 12 GHD (OR 20 AbMat Sit Ups) Minute 5: :30 PlankRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 15/12 Calorie Bike 10 KB Deadlifts Rest 1:00 4:00 AMRAP 15 V-Ups 10 Alternating KB Goblet Lunges Rest 1:00 PERFORMANCE SKILL WORK – D/U & HSPU (Checkmark) 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Double Unders (OR Crossovers) Minute 2: HSPU (OR Wall Walks) Metcon (Time) 50 Wall Balls (20/14) 25 Shuttle Runs (25ft = 1 rep) 40 Wall Balls 20 Shuttle Runs 30 Wall Balls 15 Shuttle Runs 20 Wall Balls 10 Shuttle Runs 10 Wall Balls 5 Shuttle RunsTARGET SCORE Target time: Sub 14:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Single Unders (OR Double Unders) Minute 2: Max American KB Swings Minute 3: Max Push Ups Minute 4: Max Calories Ski Erg Minute 5: Rest *Score is total reps. PERFORMANCE Push Jerk + Split Jerk 2 Push Jerks + 1 Split Jerk @ 6/10 RPE 2 Push Jerks + 1 Split Jerk @ 6.5/10 RPE 2 Push Jerks + 1 Split Jerk @ 7/10 RPE 1 Push Jerk + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 12 Hang Power Snatches (75/55) 12 C2B 400m RunTARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 2 Rounds 250/200m Row 7 Hang DB Squat Cleans 14 Box Jumps Rest 2:00 after every 2 rounds. ACCESSORY (Checkmark) 3 Sets 10 Weighted Glute Bridge 5 Staggered Split Squats (Right) 5 Staggered Split Squats (Left) Rest 1:00 – 2:00 after each set. PERFORMANCE Squat Clean 3 Squat Clean @ 6/10 RPE 2 Squat Clean @ 6.5/10 RPE 1 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 7.5/10 RPE *Perform all reps as singles. F*CK AROUND FIND OUT (5 Rounds for reps) 5 Sets 1:30 AMRAP 18/13 Calorie Bike Max Squat Cleans 95/65 Rest 1:30 between sets. *Must finish the bike calories in under 1:00. RX+ Option: 21/16 Calorie Bike Max Squat Cleans 135/95Read more