BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: 10 – 20 Box Jumps Minute 4: 10 – 20 Ring Rows (OR Pull Ups) Minute 5: Rest PERFORMANCE Power Snatch 10 rounds: 100m Run 1 Power Snatch *Start around 60-65% and build to 85-90% over the course of the ten sets. Power Clean & Push Jerk 10 Rounds 4 Burpee 1 Power Clean and Push Jerk *Start around 60-65% and build to 85-90% over the course of the ten sets ACCESSORY *Optional Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score is total reps completed PERFORMANCE Back Squat 10 Back Squat @ 5.5/10 RPE Rest 2:00 10:00 EMOM Minute 1: 1 Back Squat @ 5.5/10 RPE Minute 2: 1 Back Squat @ 6/10 RPE Minute 3: 1 Back Squat @ 6.5/10 RPE Minute 4: 1 Back Squat @ 7/10 RPE Minute 5: 1 Back Squat @ 7.5/10 RPE Minute 6: 1 Back Squat @ 8/10 RPE Minute 7: 1 Back Squat @ 8.5/10 RPE Minute 8: 1 Back Squat @ 9/10 RPE Minute 9: 1 Back Squat @ 9.5/10 RPE Minute 10: 1 Back Squat @ 10/10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 1:00 Bike 15 GHD (OR 20 AbMat Sit Ups) 1:00 Row 20 Box Step Ups 200m Run 20 Russian KB Swings 1:00 Ski PERFORMANCE Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100 Calorie Row 100 Hang Power Cleans (95/65) 80 Calorie Row 80 C2B Pull Ups 60 Calorie Row 60 Shoulder to Overhead (115/75) 40 Calorie Row 40 Burpee Over Bar 20 Calorie Row 20 Power Snatches (135/95) *Split Reps as desiredTime cap: 35:00Read more