BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 20 Rounds 3 Devil Press (2×50/2×35) 6 Dumbbell Front Squat (2×50/2×35) 9 Calorie RowTime Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 200m Run 20 Box Jump Overs Rest 2:00 8:00 AMRAP 10 Kettlebell Deadlifts 100m Kettlebell Farmer Rest 2:00 8:00 AMRAP 200m Run 20 Box Jump Overs 10 Kettlebell Deadlifts 100m Kettlebell Farmer Carry PERFORMANCE Power Snatch 10:00 EMOM Minute 1: 1 Rep @ 65% Minute 2: 1 Rep @ 68% Minute 3: 1 Rep @ 70% Minute 4: 1 Rep @ 73% Minute 5: 1 Rep @ 75% Minute 6: 1 Rep @ 78% Minute 7: 1 Rep @ 80% Minute 8: 1 Rep @ 83% Minute 9: 1 Rep @ 85% Minute 10: 1 Rep @ 85+% *RPE can be used instead of percentages. Metcon (AMRAP – Reps) 5 Sets: 2:00 AMRAP 100 Double Unders (OR 175 Single Unders) In the remaining time perform Max Wall Balls (20/14) Rest 2:00 between each...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8/10 RPE Superset with 10 Supinated Barbell Bent Over Row @ 7/10 RPE Metcon (Distance) 4 minute Row @RPE 7 -rest 2 minutes- 3 minute Row @RPE 7.5 -rest 90 seconds- 2 minute Row @RPE 8 -rest 1 minute- 1 minute Row @RPE 8.5 *start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.TARGET SCORE Target meters: 2500/2000+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 30/25 Calorie Bike Minute 3: 12 Dumbbell Goblet Alternating Step Back Lunges Minute 4: 100 Single Unders (OR 50 Double Unders) Minute 5: :45 Plank PERFORMANCE Metcon (4 Rounds for reps) “12.3” Intervals 4 sets @ consistent 70-80% intensity: AMRAP 5 minutes 12 Box Jump/Step Downs (24/20) 9 Push Press (115/75) 6 Toes to Bar -rest 3 minutes b/t sets-TARGET SCORE Target reps per set: 54+ (2+ rounds)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Kettlebell Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score is total reps completed PERFORMANCE Push Jerk 5 Push Jerks @ 5/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 8/10 RPE 5 Push Jerks @ 9/10 RPE FIRESTORM (Time) 3 Rounds 15/11 Calorie Bike 11 Burpees Over BarTime Cap: 10:00Read more