BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 10 Rounds 3 Power Clean & Jerks (115/80) 5 T2B 7 Calorie Bike Into 10 Rounds 3 Thrusters (135/95) 5 T2B 7 Calorie Bike Into 10 Rounds 3 Push Jerks (165/115) 5 T2B 7 Calorie Bike RX+ 135/95 155/105 185/125TARGET SCORE Target time: Sub 30:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Cleans @ 5.5/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 5.5/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 5.5/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 5.5/10 RPE Clean Pull + Clean High Pull + Clean 1 Clean Pull + 1 Clean High Pull + 1 Clean @ 6/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean @ 6.5/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean @ 7/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean @ 7.5/10 RPE Clean 1 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Single Arm KB Thruster *Switch arms every 20 seconds – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Step Back Lunge – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Score is total reps completed. PERFORMANCE Back Squat Build to a 1RM in 15 minutes. 3 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE 1 Back Squat @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14….. Dumbbell Front Squats (2×50/2×35) Pull UpsTARGET SCORE Target reps: 144+ (Round of 16)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Single Arm KB Thruster *Switch arms every 20 seconds – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Step Back Lunge – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Score is total reps completed. PERFORMANCE Back Squat Build to a 1RM in 15 minutes. 3 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE 1 Back Squat @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14….. Dumbbell Front Squats (2×50/2×35) Pull UpsTARGET SCORE Target reps: 144+ (Round of 16)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Single Arm KB Thruster *Switch arms every 20 seconds – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Step Back Lunge – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Score is total reps completed. PERFORMANCE Back Squat Build to a 1RM in 15 minutes. 3 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE 1 Back Squat @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14….. Dumbbell Front Squats (2×50/2×35) Pull UpsTARGET SCORE Target reps: 144+ (Round of 16)Read more