BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 8 – 12 DB Squat Cleans Minute 4: 8 – 12 Burpee Over DB Minute 5: Rest PERFORMANCE Clean 3 Squat Clean @ 6.5/10 RPE 2 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @ 8.5/10 RPE 1 Squat Clean @ 9/10 RPE Metcon (Time) 30-20-10 Front Squats (115/75) Box Jump Overs (24/20) RX+ 135/95TARGET SCORE Target time: Sub 9:00 Time Cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 15 GHD (OR 20 AbMat Sit Ups) 10 Barbell Roll Outs 20/15 Calorie Row 10 Empty Barbell Bicep Curls 10 Empty Barbell Strict Press 200m Run 20 Box Step Ups 10 Ring Dips (OR 20 Bench Dips) PERFORMANCE Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 27 Air Squats 21/16 Calorie Bike 15 Push Ups 9 KB Swings (53/35) *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 3 Muscle Clean + 2 Tall Cleans + 2 Jerks @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 2 Jerks @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 2 Jerks @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 2 Jerks @ 5/10 RPE Clean Pull + Power Clean + Hang Squat Clean + Split Jerk (Weight) 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 Buy In: 1200m Run (Together) 4 Rounds 20 Burpee Box Jump Overs (24/20) 30 Pull Ups 40 Wall Balls (20/14) Buy Out: 1200m Run (Together) *split reps as desired. Time Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 Buy In: 1200m Run (Together) 4 Rounds 20 Burpee Box Jump Overs (24/20) 30 Pull Ups 40 Wall Balls (20/14) Buy Out: 1200m Run (Together) *split reps as desired. Time Cap: 30:00Read more