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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Rowing Calories Wall Balls (20/14lbs.) Toes-To-Bar Push Jerks (115/75lbs.) *After you finish your 100 rep minimums, at anytime, you may run 400m for 35 reps! As many times as you like…Rules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 3.) ONLY 1 athlete can work at a time. Time CAP: 40min.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk 2 Muscle Clean + 2 Jerk Dips + 2 Jerk Balance + 2 Pause Split Jerks @ 5/10 RPE 2 Muscle Clean + 2 Jerk Dips + 2 Jerk Balance + 2 Pause Split Jerks @ 5/10 RPE 2 Muscle Clean + 2 Jerk Dips + 2 Jerk Balance + 2 Pause Split Jerks @ 5/10 RPE 2 Muscle Clean + 2 Jerk Dips + 2 Jerk Balance + 2 Pause Split Jerks @ 5/10 RPE Clean Pull + Clean High Pull + Clean + Split Jerk 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 5/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 5.5/10 RPE 1 Clean Pull + 1 Clean High Pull +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 12:00 EMOM Minute 1: 16/12 Calorie Row Minute 2: 16 Alternating Jumping Lunges Rest 2:00 12:00 EMOM Minute 1: 50 Double Unders (OR 75 Single Unders) Minute 2: 10 Single Arm DB Thrusters PERFORMANCE Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9.5/10 RPE 3 Deadlift @ 10/10 RPE Metcon (Time) 15:00 AMRAP 20 Deadlift (95/65) 50 Double Unders 30 Alternating Lunge 50 Double Unders 10 Hang Power Cleans (95/65)TARGET SCORE Target rounds: 4+Read more