BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 80 Wall Balls (20/14) 60/48 Calorie Bike 50 Hang Power Snatches (75/55) 400m Run* 30 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24/20) Split reps as desired *Only 1 partner runs the 400m per round. *400m = 1 repRead 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 @ 5.5/10 RPE 3 SOTS Press @ 5.5/10 RPE Drop Snatch + Snatch Balance 3 Drop Snatch + 2 Snatch Balance @ 5.5/10 RPE 3 Drop Snatch + 2 Snatch Balance @ 6/10 RPE 2 Drop Snatch + 2 Snatch Balance @ 6.5/10 RPE 1 Drop Snatch + 1 Snatch Balance @ 7/10 RPE Tempo Overhead Squat + Overhead Squat 2 Tempo Overhead Squat + 3 Overhead Squat @ 6/10 RPE 2 Tempo Overhead Squat + 3 Overhead Squat @ 6.5/10 RPE 1 Tempo Overhead Squat + 2 Overhead Squats @ 7/10 RPE 1 Tempo Overhead Squat + 2 Overhead Squats @ 7.5/10 RPE 1 Tempo Overhead Squat + 1 Overhead Squat @ 8/10 RPE *Tempo = 2 seconds down, 2 second pause at bottomRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 2 Sets 7:00 AMRAP 15/12 Calorie Bike 10 DB Box Step Ups (50/35) 100ft DB Single Arm Farmer Carry (50/35) Rest 1:00 7:00 AMRAP 15/12 Calorie Row 10 GHD (OR 15 AbMat Sit Ups) 10 Bench Press (115/80) Rest 1:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12 DB Deadlifts 12 Hand Release Push Ups 12 Calorie Ski (OR Row) 200m Run Rest 2:00 after every 3 rounds PERFORMANCE Push Jerk 8 Push Jerks @ 5.5/10 RPE 8 Push Jerks @ 6/10 RPE 6 Push Jerks @ 6.5/10 RPE 6 Push Jerks @ 7/10 RPE 4 Push Jerks @ 7.5/10 RPE Metcon (4 Rounds for reps) 16:00 EMOM Minute 1: Shuttle Runs (25ft) Minute 2: Burpee Pull Ups Minute 3: Wall Balls (20/14) Minute 4: Rest *Score is total reps.TARGET SCORE Target reps: 35+ per setRead more