BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 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 VESTED SUNDAY (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 20 Rounds (You Go, I Go) 12 Deadlift (95/65) 9 Hang Power Cleans (95/65) 6 S2OH (95/65) *Each round must be completed unbroken. *200m partner run penalty if partner does not go unbroken.TARGET SCORE: Target time: Sub 20:00 Time cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch 3 Muscle Snatch @ 5.5/10 RPE 3 Muscle Snatch @ 5.5/10 RPE 3 Muscle Snatch @ 5.5/10 RPE 3 Muscle Snatch @ 5.5/10 RPE Power Snatch + Snatch Balance + Snatch 1 Power Snatch + 1 Snatch Balance + 1 Snatch @ 5.5/10 RPE 1 Power Snatch + 1 Snatch Balance + 1 Snatch @ 6/10 RPE 1 Power Snatch + 1 Snatch Balance + 1 Snatch @ 6.5/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPE 1 Snatch @ 9.5/10 RPE 1 Snatch @ 10/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE DB Incline Bench Press 10 DB Incline Bench Press @ 6/10 RPE 10 DB Incline Bench Press @ 7/10 RPE 10 DB Incline Bench Press @ 8/10 RPE 10 DB Incline Bench Press @ 8/10 RPE *Superset with 15 Banded Tricep extensions Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 10 Shuttle Run (25ft) 20 Russian KB Swings (53/35) Rest 2:00 8:00 AMRAP 10 Shuttle Run (25ft) 20/15 Calorie RowRead more