BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE Metcon (AMRAP – Rounds and Reps) VESTED CINDY 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 For time: 150/120 Cal Row 100 Wall balls (20/14lbs.) 150/120 Cal Row 100 Burpees over the rower 150/120 Cal Row 100 Russian KB Swing (70/53lb.) RX+ American KB Swings *Split reps as desired. Only 1 athlete works at time.Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 For time: 150/120 Cal Row 100 Wall balls (20/14lbs.) 150/120 Cal Row 100 Burpees over the rower 150/120 Cal Row 100 Russian KB Swing (70/53lb.) RX+ American KB Swings *Split reps as desired. Only 1 athlete works at time.Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squat @ 6/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 Overhead Squat @ 7/10 RPE 2 Snatch Grip Push Press + 2 Overhead Squat @ 7.5/10 RPE 2 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE Snatch Balance 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB Hang Clean and Jerks 250/200m Row 30 DB Deadlifts 30 Alternating DB Hang Clean and JerksTime Cap: 30:00 PERFORMANCE Power Snatch 5 Power Snatch @ 6.5/10 RPE 4 Power Snatch @ 7/10 RPE 3 Power Snatch @ 7.5/10 RPE 2 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE Complete as singles. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP Buy in: 1200m Run Immediately into AMRAP in Remaining Time of…. 3 Power Snatches (115/80) 12 Box Jumps (24/20) RX+ 135/95TARGET SCORE Target rounds: 6+Read more