BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 KB Gorilla Rows 20/15 Calorie Ski 20 Alternating DB Hammer Curls (Total) (Moderate) 20 Banded Tricep Extensions 200m Run 30 Russian Twists 300′ KB Farmer Carry (Heavy) 20/15 Calorie Row PERFORMANCE VESTED SUNDAY (Time) “ELMSY” Buy In: 400m Run 10 Rounds 10 Push Ups 10 KB Swings (53/35) 10 Box Jumps (24/20) Buy Out: 400m Run *Wear a 20/14# VestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 30 Rounds 6 Calorie Bike 6 Deadlifts (185/125) 6 Pull UpsTime Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 3 Tempo Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Tempo Overhead Squat @ 6/10 RPE 2 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 7/10 RPE 1 Snatch Grip Push Press + 1 Tempo Overhead Squat...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 Box Jumps 10 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 1000/800m Row 25 Box Jumps 25 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 250/200m Row 10 Box Jumps 10 Single Arm KB SnatchesTime Cap: 30:00 PERFORMANCE Thruster 5 Thrusters @ 5.5/10 RPE 5 Thrusters @ 6/10 RPE 3 Thrusters @ 6.5/10 RPE 3 Thrusters @ 7/10 RPE 3 Thrusters @ 7.5/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 10 HSPU 10 Single Arm DB Thrusters (50/35) (5 per side) *Max Double Unders in remaining time. Rest 1:1 *RX + Strict HSPUTARGET SCORE Target reps: 50+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 8:00 EMOM Minute 1: 12 Shuttle Runs (25ft) Minute 2: 5 – 10 Strict Pull Ups Rest 2:00 8:00 EMOM Minute 1: 15/12 Calorie Row Minute 2: 10 – 20 Burpees Rest 2:00 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 10 – 20 Air SquatsRead more