BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 25/20 Calorie Bike 12 Kettlebell Goblet Squats 12 Kettlebell Swings Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (Time) Teams of 2 (RX+) 100 Wall Balls (20/14) 100 Box Jump Overs (24/20) 100 Wall Balls (20/14) 100 GHD (100 V-Ups) 100 Wall Balls (20/14) 25 Rope Climbs (OR 80 C2B Pull Ups) Teams of 2 (RX) 70 Wall Balls (20/14) 70 Box Jump Overs (24/20) 70 Wall Balls (20/14) 70 GHD (70 V-Ups) 70 Wall Balls (20/14) 15 Rope Climbs (OR 50 C2B Pull Ups) *Split reps as desired. *Individual split reps in halfTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 16 Hand Release Push Ups 250/200m Ski 16 Single Arm Dumbbell Push Press (8 per side) 250/200m Ski Rest 1:00 between sets. PERFORMANCE Push Jerk 5 Push Jerks @ 5.5/10 RPE 5 Push Jerks @ 6.5/10 RPE 5 Push Jerks @ 7.5/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 15 Shuttle Runs (25ft) 12 Alternating Hang Dumbbell Snatches (50/35) 9 Dumbbell Facing BurpeesTARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Kettlebell Front Rack Step Ups (Right) Minute 2: Calorie Row Minute 3: Kettlebell Front Rack Step Ups (Left) Minute 4: Kettlebell Sumo Deadlift High Pulls Minute 5: V- Ups *Score is total reps completed. PERFORMANCE Power Clean + Hang Power Clean + Squat Clean 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 6/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 6.5/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 7/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 8/10 RPE *Complex must be completed unbroken. Hot Shots 19 Prep...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 500m Row 20 Alternating Dumbbell Hammer Curls 20 Banded Tricep Extensions 30 Calorie Bike 20 Push Ups 20 AbMat Sit Ups 30 Calorie Ski 20 Row Pike Ups :20 Side Plank (Per Side) PERFORMANCE CHRIS KYLE (Time) 3 Rounds for Time 40 Kettlebell Swings (53/35 lb) 40 Box Jumps (24/20 in) 40 Clusters (65/45) 40 Elevated Push-Ups (feet on 24/18 in box)Read 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 Push Press + Snatch Balance 3 Snatch Grip Push Press + 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Snatch Balance @ 5.5/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 6.5/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 6.5/10 RPE Overhead Squat 3 Overhead Squats @ 6/10 RPE 3 Overhead Squats @ 6.5/10 RPE 2 Overhead Squats @ 7/10 RPE 2 Overhead Squats @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPERead more