BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Kettlebell Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score is total reps completed PERFORMANCE Push Jerk 5 Push Jerks @ 5/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 8/10 RPE 5 Push Jerks @ 9/10 RPE FIRESTORM (Time) 3 Rounds 15/11 Calorie Bike 11 Burpees Over BarTime Cap: 10:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 5 Sets 4:00 AMRAP 500m Row 12 DB Power Cleans 24 Air Squats Max Push Ups Rest 2:00 between sets.Score is max push ups PERFORMANCE HOTSHOTS 19 PREP “Week 3” (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict Pull Ups 200m Run Rest 2:00 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m Run *Score total time including rest.TARGET SCORE Target time: Sub 32:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 30:00 EMOM (ZONE 2) Minute 1: Calorie Row Minute 2: Calorie Bike Minute 3: Calorie Ski PERFORMANCE Bench Press 10 Bench Press @ 5.5/10 RPE 10 Bench Press @ 6.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8 Bench Press @ 7.5/10 RPE *Superset with 10 banded tricep extensions Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 10 Burpee Broad Jumps (3ft/2ft) 50ft Walking Lunge 10 Kettlebell Swings (53/35) *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 120 Calories of choice 110 Sit-Ups 100 Hang Power Cleans (95/65lbs.) 90 Push-Ups 80 Calories of choice 70 Sit-Ups 60 Hang Power Cleans (95/65lbs.) 50 Push-Ups 40 Calories of choice 30 Sit-Ups 20 Hang Power Cleans (95/65lbs.) 10 Push-Ups Split reps as desired between you and your partner. Calories of choice can be the rower, ski erg, or the echo bike. You may keep 1 the whole time OR mix and match! Up to you and your teammate today 🙂Time Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7.5/10 RPE *Tempo = 2 seconds down, 2 second pause at bottom. Snatch Balance + Overhead Squats 2 Snatch Balance + 2 Overhead Squats @ 6/10 RPE 2 Snatch Balance + 2 Overhead Squats @ 6.5/10 RPE 1 Snatch Balance + 1 Overhead Squats @ 7/10 RPE...Read more