BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 DB Bench Press 20 Banded Tricep Extensions 20/15 Calorie Ski 10 Banded Lat Pull Downs 20 Alternating DB Hammer Curls 20/15 Calorie Bike 100ft DB Farmer Carry 20 AbMat Sit Ups PERFORMANCE Metcon (Time) 7 Rounds 10 Single Arm DB Thrusters (50/35) 15 Burpee Over DB 20/15 Calorie Row Wear a 20/14# vest.Time Cap: 40:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 30 Rounds 6 Calorie Bike 6 Deadlifts (185/125) 6 Pull UpsTime Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Jerk 2 Muscle Clean + 2 Tall Jerks @ 5.5/10 RPE 2 Muscle Clean + 2 Tall Jerks @ 5.5/10 RPE 2 Muscle Clean + 2 Tall Jerks @ 5.5/10 RPE 2 Muscle Clean + 2 Tall Jerks @ 5.5/10 RPE Clean Pull + Hang Clean + Split Jerk 2 Clean Pulls + 1 Hang Clean + 1 Split Jerk @ 6/10 RPE 2 Clean Pulls + 1 Hang Clean + 1 Split Jerk @ 6.5/10 RPE 2 Clean Pulls + 1 Hang Clean + 1 Split Jerk @ 7/10 RPE Squat Clean and Jerk ( ) 1 Squat Clean + 1 Split Jerk @ 7.5/10 RPE 1 Squat Clean + 1 Split Jerk @ 8/10 RPE 1 Squat Clean + 1 Split Jerk @ 8/10 RPE 1 Squat Clean + 1 Split Jerk @ 8.5/10 RPE Clean Pull 3...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 30 Rounds 6 Calorie Bike 6 Deadlifts (185/125) 6 Pull UpsTime Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20 Hang Dumbbell Clean & Jerks 16 Alternating Jumping Lunges 12 Weighted AbMat Sit Ups 8 Calorie Bike Rest 2:00 after every 3 rounds *Single Dumbbell for Hang Clean & Jerks. Perform 5+ reps on one side before switching arms. PERFORMANCE Back Squat 5 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9.5/10 RPE Metcon (Time) 27-21-15-9 Hang Power Cleans (115/75) T2B RX+ 135/96TARGET SCORE Target time: Sub 10:00 Time cap: 15:00Read more