BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 DB Incline Bench Press 10 DB French Press 15/12 Calorie Ski 10 Barbell Bicep Curls 10 Ring Rows 15/12 Calorie Bike 10 Strict Hanging Knee Raises 10 Russian Twist (R + L = 1 Rep) 15/12 Calorie Row PERFORMANCE Metcon (Time) 7 Rounds 10 Burpee Broad Jumps (4/3ft) 50ft Walking Lunge 250/200m Row *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 DB Incline Bench Press 10 DB French Press 15/12 Calorie Ski 10 Barbell Bicep Curls 10 Ring Rows 15/12 Calorie Bike 10 Strict Hanging Knee Raises 10 Russian Twist (R + L = 1 Rep) 15/12 Calorie Row PERFORMANCE Metcon (Time) 7 Rounds 10 Burpee Broad Jumps (4/3ft) 50ft Walking Lunge 250/200m Row *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 25 Wall Walks 50 Clean and Jerks (135/95) 100 Lateral Burpees over Barbell 200 Wall Balls (20/14) *Every 5:00 perform a 400m partner run. *Split reps as desired.Time Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Push Jerk @ 5.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Push Jerk @ 5.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE Clean Pull + Hang Clean + Split Jerk 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 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 25 Wall Walks 50 Clean and Jerks (135/95) 100 Lateral Burpees over Barbell 200 Wall Balls (20/14) *Every 5:00 perform a 400m partner run. *Split reps as desired.Time Cap: 35:00Read more