BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 1000m Row 50 Power Cleans (115/75) 25 T2B 1000m Row 25 Power Snatches (95/65) 50 T2B 1000m Row 50 Power Cleans (115/95) 25 T2B *Split reps as desired. RX+ 135/95 on all movementsTARGET SCORE Target time: sub 27:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 1000m Row 50 Power Cleans (115/75) 25 T2B 1000m Row 25 Power Snatches (95/65) 50 T2B 1000m Row 50 Power Cleans (115/95) 25 T2B *Split reps as desired. RX+ 135/95 on all movementsTARGET SCORE Target time: sub 27:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Press in Split 1 Tall Clean + 2 Tall Jerks + 2 Press in Split @ 5.5/10 RPE 1 Tall Clean + 2 Tall Jerks + 2 Press in Split @ 5.5/10 RPE 1 Tall Clean + 2 Tall Jerks + 2 Press in Split @ 5.5/10 RPE 1 Tall Clean + 2 Tall Jerks + 2 Press in Split @ 5.5/10 RPE Clean Pull + Hang Clean + Split Jerk 2 Clean Pull + 1 Hang Clean + 2 Split Jerk @ 6/10 RPE 2 Clean Pull + 1 Hang Clean + 2 Split Jerk @ 6.5/10 RPE 2 Clean Pull + 1 Hang Clean + 2 Split Jerk @ 7/10 RPE 2 Clean Pull + 1 Hang Clean + 2 Split Jerk @ 7.5/10 RPE Clean and Jerk 1 Clean and Jerk @ 8/10 RPE 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 15 Slam Ball Squats 20 Slam Balls Rest 1:00 *EVEN sets perform 20 burpees instead of 20 Slam Balls. (Sets 2 and 4) PERFORMANCE Thruster Take 12 – 15 minutes to build to a 2 rep thruster Metcon (Time) 5 Rounds 15 Lateral Burpee Over Bar 10 Barbell Thrusters 75/55 200m RunTARGET SCORE Target time: Sub 14:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 15 Slam Ball Squats 20 Slam Balls Rest 1:00 *EVEN sets perform 20 burpees instead of 20 Slam Balls. (Sets 2 and 4) PERFORMANCE Thruster Take 12 – 15 minutes to build to a 2 rep thruster Metcon (Time) 5 Rounds 15 Lateral Burpee Over Bar 10 Barbell Thrusters 75/55 200m RunTARGET SCORE Target time: Sub 14:00 Time cap: 16:00Read more