BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 5:00 AMRAP 15/12 Calorie Bike 12 DB Front Squats 9 DB Hang Power Cleans Rest 1:00 after each set Weighted Hip Thrust 10 DB Hip Thrusts @ 7/10 RPE 10 DB Hip Thrusts @ 7/10 RPE 10 DB Hip Thrusts @ 8/10 RPE 10 DB Hip Thrusts @ 8/10 RPE 10 DB Hip Thrusts @ 8/10 RPE Rest 2:00 between sets PERFORMANCE Back Squat 2 Back Squats @ 6/10 RPE 2 Back Squats @ 7/10 RPE 2 Back Squats @ 8/10 RPE 2 Back Squats @ 9/10 RPE 2 Back Squats @ 9+/10 RPE Metcon (Time) 400m Run 30 Back Squats (95/65) 400m Run 20 Back Squats (135/95) 400m Run 10 Back Squats (185/125) RX+ 135/95 185/125 225/155TARGET SCORE Target time: Sub 12:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/15 Calorie Ski 5 Renegade Row (1 Rep = Push Up + Row Right Arm + Push Up + Row Left Arm) (Moderate) 10 Bench/Box Dips 20/15 Calorie Bike 10 Alternating DB Hammer Curls (Moderate) 10 Single DB Double Head Bicep Curl (Moderate) 400m Run 10 Single KB Front Rack Step Ups (5 Right Arm / 5 Left Arm) (Moderate) 10 KB Russian Twist (1 Rep = Right + Left) PERFORMANCE Metcon (Time) 4 Rounds 800m Run 10 Devil Presses (2×50/2×35) 20 Box Step Ups (24/20) *Wear a 20/14# vest.Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 30 Rounds (You Go, I Go) 3 T2B 6 Burpees 9 Wall Balls (20/14)Time Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Overhead Squat 3 Muscle Snatch + 2 Overhead Squat @ 5.5/10 RPE 3 Muscle Snatch + 2 Overhead Squat @ 5.5/10 RPE 3 Muscle Snatch + 2 Overhead Squat @ 6/10 RPE 3 Muscle Snatch + 2 Overhead Squat @ 6/10 RPE Snatch Deadlift Mid Knee + Snatch Deadlift Mid Thigh + Snatch (AMRAP – Reps) 1 Snatch Deadlift Mid Knee + 1 Snatch Deadlift Mid Thigh + 1 Snatch @ 6/10 RPE 1 Snatch Deadlift Mid Knee + 1 Snatch Deadlift Mid Thigh + 1 Snatch @ 6.5/10 RPE 1 Snatch Deadlift Mid Knee + 1 Snatch Deadlift Mid Thigh + 1 Snatch @ 7/10 RPE 1 Snatch Deadlift Mid Knee + 1 Snatch Deadlift Mid Thigh + 1 Snatch @7.5/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch...Read more