BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 30:00 AMRAP Teams of 2 80 Wall Balls (20/14) 60/48 Calorie Bike 50 Hang Power Snatches (75/55) 400m Run* 30 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24/20) Split reps as desired *Only 1 partner runs the 400m per round. *400m = 1 repRead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE Snatch Grip Push Press + Snatch Balance 2 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 7/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 7.5/10 RPE Snatch Balance 3 Snatch Balance @ 7/10 RPE 2 Snatch Balance @ 7.5/10 RPE 1 Snatch Balance @ 8/10 RPE 3 Snatch Balance @ 7.5/10 RPE 2 Snatch Balance @ 8/10 RPE 1 Snatch Balacne @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 30:00 AMRAP Teams of 2 80 Wall Balls (20/14) 60/48 Calorie Bike 50 Hang Power Snatches (75/55) 400m Run* 30 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24/20) Split reps as desired *Only 1 partner runs the 400m per round. *400m = 1 repRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Snatches – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Overhead Lunge – Rest 1:00 Score is total reps completed. PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE Metcon (Time) 10 Rounds 6 C2B 4 Deadlift (225/155) 2 Wall Walks RX + 275/185TARGET SCORE Target Time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Snatches – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Overhead Lunge – Rest 1:00 Score is total reps completed. PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE Metcon (Time) 10 Rounds 6 C2B 4 Deadlift (225/155) 2 Wall Walks RX + 275/185TARGET SCORE Target Time: Sub 12:00 Time cap: 15:00Read more