BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Single Unders (OR Double Unders) Minute 2: Max American KB Swings Minute 3: Max Push Ups Minute 4: Max Calories Ski Erg Minute 5: Rest *Score is total reps. PERFORMANCE Push Jerk + Split Jerk 2 Push Jerks + 1 Split Jerk @ 6/10 RPE 2 Push Jerks + 1 Split Jerk @ 6.5/10 RPE 2 Push Jerks + 1 Split Jerk @ 7/10 RPE 1 Push Jerk + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 12 Hang Power Snatches (75/55) 12 C2B 400m RunTARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 2 Rounds 250/200m Row 7 Hang DB Squat Cleans 14 Box Jumps Rest 2:00 after every 2 rounds. ACCESSORY (Checkmark) 3 Sets 10 Weighted Glute Bridge 5 Staggered Split Squats (Right) 5 Staggered Split Squats (Left) Rest 1:00 – 2:00 after each set. PERFORMANCE Squat Clean 3 Squat Clean @ 6/10 RPE 2 Squat Clean @ 6.5/10 RPE 1 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 7.5/10 RPE *Perform all reps as singles. F*CK AROUND FIND OUT (5 Rounds for reps) 5 Sets 1:30 AMRAP 18/13 Calorie Bike Max Squat Cleans 95/65 Rest 1:30 between sets. *Must finish the bike calories in under 1:00. RX+ Option: 21/16 Calorie Bike Max Squat Cleans 135/95Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 DB Bench Press 10 DB French Press 20/15 Calorie Bike 10 Alternating DB Seated Bicep Curls 5 Chin Ups 20/15 Calorie Ski Erg 100ft DB Farmer Carry 10 Strict Hanging Knee Raises 20/15 Calorie Row PERFORMANCE Metcon (Time) Buy In: 800m Run 20-18-16-14-12-10-8-6-4-2 Single Arm DB Thrusters (50/35) Box Jumps (OR Step Ups) (24/20) Buy Out: 800m RunWear a 20/14# vest. Time Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 (You Go, I Go) 35:00 AMRAP 2 Burpees 4 Push Jerks (95/65) 6 Calorie Row 3 Burpees 5 Push Jerks (95/65) 7 Calorie Row 4 Burpees 6 Push Jerks (95/65) 8 Calorie Row 5 Burpees 7 Push Jerks (95/65) 9 Calorie Row 6 Burpees 8 Push Jerks (95/65) 10 Calorie Row … and so on. Keep adding 1 rep to each movement until the clock hits 35:00.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Overhead Squat 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 5/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 5.5/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6.5/10 RPE *Pause for 2 seconds at the top of the pull. Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 7/10...Read more