BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 20:00 EMOM Minute 1: 12 Shuttle Runs (25ft = 1 rep) Minute 2: 15 GHD (OR 20 AbMat Sit Ups) Minute 3: 15 Wall Balls (20/14) Minute 4: 12 Russian KB Swings (70/53) Metcon (Checkmark) 3 – 4 Sets 5 Single Arm DB Bent Over Row (Right) 5 Single Arm DB Bent Over Row (Left) 20 Alternating DB Hammer Curls (10 per side) 10 Plank DB DragsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: 10-15 KB Sumo Deadlift High Pulls Minute 4: 10-15 Burpees Minute 5: Rest PERFORMANCE Back Rack Lunge 10 Back Rack Lunge @ 6/10 RPE 8 Back Rack Lunge @ 6.5/10 RPE 6 Back Rack Lunge @ 7/10 RPE 4 Back Rack Lunge @ 7.5/10 RPE 2 Back Rack Lunge @ 8/10 RPE Metcon (4 Rounds for time) 4 Sets 20/15 Calorie Row 10 Burpee Box Jump Overs (24/20) Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1000/800m Row 10 DB Hang Power Cleans 10 DB Front Squats Rest 2:00 after every 2 rounds PERFORMANCE Clean Complex EMOM x 10 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *The goal is to start moderate and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets. Metcon (Time) 5 Rounds 12/10 Calorie Bike 9 HSPU 6 Power Cleans (115/80)TARGET SCORE Target time: Sub 12:00 Time cap: 17:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Ski 10 Alternating DB Bicep Curls (Each arm) (Moderate) 10 Ring Rows 20/15 Calorie Row 10 Step Back Lunges 100′ KB Farmer Carry (Heavy) PERFORMANCE Metcon (Time) 5 Rounds 20/15 Calorie Row 100′ Walking Lunge 200m Run 10 KB Push Press (2×53/2×35) *Wear a 20/14# vest.Read more