BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 5 Strict Pull Ups 20/15 Calorie Row 10 Ring Rows 5 Ring Dips (OR 15 Bench Dips) 20/15 Calorie Ski 15 Leg Raises 30 Flutter Kicks :30 Plank PERFORMANCE VESTED SUNDAY (Time) 6 Rounds 25/20 Calorie Bike 8 Pull Ups 8 Deadlifts (115/80) 8 Hang Power Cleans (115/80) *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 You Go, I Go 30:00 AMRAP 200m Run 16 Alternating DB Snatches (50/35) 16 Burpee Box Jump Overs (24/20)Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance + Overhead Squat 2 Muscle Snatch + 2 Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Muscle Snatch + 2 Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Muscle Snatch + 2 Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Muscle Snatch + 2 Snatch Balance + 2 Overhead Squats @ 5/10 RPE Snatch Deadlift + Snatch Pull + Hang Snatch 1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch @ 5.5/10 RPE 1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch @ 6/10 RPE 1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch @ 6.5/10 RPE 1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch @ 7/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 8/10 RPE 5 Bench Press @ 8/10 RPE 5 Bench Press @ 8/10 RPE *Superset with 10 KB Gorilla Rows Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row (OR Ski) 20 Box Step Ups (24/20) 400m Run 20 KB Swings (53/35) 100ft Single Arm KB Carry (53/35)(50ft R / 50ft L)TARGET SCORE Target rounds: 3+Read more