BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 KB Gorilla Rows (5 Per Side) 100ft KB Farmer Carry 20/15 Calorie Row 20 Push Ups 20 Banded Tricep Extensions 20/15 Calorie Ski 10 V-Ups 1:00 Plank PERFORMANCE VESTED SUNDAY (Time) 5 Rounds 400m Run 50ft Walking Lunge 20 KB Swings (53/35) Wear a 20/14 vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 30 rounds “You Go I Go” 8 Toes-To-Bar 6 Burpees 4 Hang Power Snatches (95/65) 2 Wall Walks – Every 3 minutes, one partner has to perform 10/8 calories on the rowerTime Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE Snatch Lift Off + Snatch Pull + Snatch 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 5.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 6/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 7/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE Snatch Grip Deadlift 3 Snatch Grip Deadlifts @ 9/10 RPE 3 Snatch Grip Deadlifts @ 9/10 RPE 3 Snatch Grip Deadlifts @ 9/10 RPE 3 Snatch Grip Deadlifts @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 200m Run 10 DB Deadlifts Odd Sets: 10 DB Hang Squat Cleans Even Sets: 10 DB Front Squats 10 AbMat Sit Ups Rest 1:30 between sets PERFORMANCE Front Squat 4 Front Squats @ 6.5/10 RPE 4 Front Squats @ 6.5/10 RPE 4 Front Squats @ 7/10 RPE 4 Front Squats @ 7/10 RPE 4 Front Squats @ 7/10 RPE Metcon (AMRAP – Reps) 5 Sets 1:30 AMRAP 12/10 Calorie Bike 10 DB Box Steps (50/35) (24/20) Max Squat Clean (155/105) Rest 1:30 between sets RX+ 185/125TARGET SCORE Target reps: 3+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (Checkmark) 16:00 EMOM Minute 1: Max KB Gorilla Rows Minute 2: 100ft KB Filly Carry (50ft per side) Minute 3: Max Hand Release Push Ups Minute 4: Max Calorie Row (OR Ski) *Score is total reps completedRead more