BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 10/8 Calorie Bike 8 DB Hang Power Cleans 6 DB S2OH Rest 1:30 between sets. PERFORMANCE Power Clean 2 Sets 5 Power Clean @ 6/10 RPE 4 Power Clean @ 7/10 RPE 3 Power Clean @ 8/10 RPE 2 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE Rest 3 minutes between sets. Reps are touch and go. No rest between reps. Metcon (Time) 5 Rounds 50 Double Unders 10 Hang Power Cleans (95/65) 10 S2OH (95/65) RX+ 135/95TARGET SCORE Target time: Sub 9:00 Time cap: 12:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 20 Barbell Bent Over Rows (45/35) 10 Barbell Bicep Curls (45/35) 20/15 Calorie Row 20 Push Ups 10 Banded Tricep Extensions 20/15 Calorie Ski 200ft KB Farmer Carry (Moderate) :30 Plank PERFORMANCE VESTED SUNDAY (Time) “MAXWELL” 12 Rounds 11 Push Ups 22 Air Squats 7 Burpee Pull Ups Wear a 20/14# vest.Time Cap: 45:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Snatch Balance + Overhead Squat 3 Pressing Snatch Balance + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Pressing Snatch Balance + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Pressing Snatch Balance + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Pressing Snatch Balance + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 6/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 6/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 6.5/10 RPE *Tempo: 3...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 2000m Row 50 Thrusters (95/65) 50 Burpree Over Bar 1000m Row 30 Thrusters 30 Burpee Over Bar 500m Row 20 Thrusters 20 Burpee Over BarTARGET SCORE Target Time: Sub 27:00 Time Cap: 30:00Read more