BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 250/200m Row Minute 2: 8 Single Arm KB Thrusters (Right) Minute 3: 15 KB Sumo Deadlift High Pulls Minute 4: 8 Single Arm KB Thrusters (Left) Minute 5: Rest PERFORMANCE Squat Clean + Front Squat 1 Squat Clean + 2 Front Squats @ 6/10 RPE 1 Squat Clean + 2 Front Squats @ 6.5/10 RPE 1 Squat Clean + 1 Front Squats @ 7/10 RPE 1 Squat Clean + 1 Front Squats @ 7.5/10 RPE 1 Squat Clean + 1 Front Squats @ 8/10 RPE Metcon (Time) 3 Rounds 400m Run 50 Double Unders 15 Front Squats (155/105) RX+ 185/125TARGET SCORE Target time: 9:00 -12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE VESTED SUNDAY (AMRAP – Rounds and Reps) VESTED CINDY 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 For time: 150/120 Cal Row 100 Wall balls (20/14lbs.) 150/120 Cal Row 100 Burpees over the rower 150/120 Cal Row 100 Russian KB Swing (70/53lb.) RX+ American KB Swings *Split reps as desired. Only 1 athlete works at time.Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 4 SOTS PRESS @ 5.5/10 RPE 4 SOTS PRESS @ 5.5/10 RPE 4 SOTS PRESS @ 5.5/10 RPE 4 SOTS PRESS @ 5.5/10 RPE *Elevate heels on plates. Snatch Grip Push Press + Snatch Balance 3 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 3 Snatch Grip Push Press + 2 Snatch Balance @ 6.5/10 RPE 3 Snatch Grip Push Press + 2 Snatch Balance @ 7/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 7.5/10 RPE Tempo Overhead Squat 3 Tempo Overhead Squats @ 5.5/10 RPE 3 Tempo Overhead Squats @ 6/10 RPE 2 Tempo Overhead Squats @ 6.5/10 RPE 2 Tempo Overhead Squats @ 7/10 RPE 1 Tempo Overhead Squats @ 7.5/10 RPE *Tempo 2 seconds down, 3 seconds pause at bottom. Snatch Grip Overhead Hold :25 Second Overhead Hold @ 7/10 RPE :25...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESSRead more