BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 100/80 Calorie Bike 25 Kettlebell Goblet Squats 25 Box Jump Overs 80/64 Calorie Bike 20 Kettlebell Goblet Squats 20 Box Jump Overs 60/48 Calorie Bike 15 Kettlebell Goblet Squats 15 Box Jump Overs 40/32 Calorie Bike 10 Kettlebell Goblet Squats 10 Box Jump Overs 20/15 Calorie Bike 5 Kettlebell Goblet Squats 5 Box Jump OversTime cap: 30:00 PERFORMANCE Back Squat 20 Back Squat @ 5/10 RPE Rest 2:00 10:00 EMOM Minute 1: 1 Back Squat @ 5.5/10 RPE Minute 2: 1 Back Squat @ 6/10 RPE Minute 3: 1 Back Squat @ 6.5/10 RPE Minute 4: 1 Back Squat @ 7/10 RPE Minute 5: 1 Back Squat @ 7.5/10 RPE Minute 6: 1 Back Squat @ 8/10 RPE Minute 7: 1 Back Squat @ 8.5/10 RPE Minute 8: 1 Back Squat @ 9/10 RPE Minute 9: 1 Back Squat...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 DB Incline Bench Press 10 Strict Pull Ups 1:00 Ski 10 DB Bicep Curls 10 Banded Face Pulls 1:00 Bike 10 Row Pike Ups 1:00 Plank 1:00 Row PERFORMANCE Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner Option Complete as many...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 3 Muscle Clean + 2 Tall Cleans + 1 Split Jerk @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 1 Split Jerk @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 1 Split Jerk @ 5.5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 1 Split Jerk @ 5.5/10 RPE Power Clean + Hang Squat Clean + Jerk 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6.5/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 7/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 7.5/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 20 Rounds: (You do a round, I do a round style) 12 DB Deadlifts (50/35lbs.) 9 DB Hang Cleans (50/35lbs.) 6 DB Push Press (50/35lbs.) 3 DB Thrusters (50/35lbs.) 100 Calories of Choice (Row/Ski/Bike) 20 Rounds: (You do a round, I do a round style) 12 DB Deadlifts (50/35lbs.) 9 DB Hang Cleans (50/35lbs.) 6 DB Push Press (50/35lbs.) 3 DB Thrusters (50/35lbs.) 100 Calories of Choice (Row/Ski/Bike)Time Cap: 40:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Double Kettlebell Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 10 Deadlift @ 5/10 RPE Rest 2:00 10:00 EMOM Minute 1: Deadlift @ 5.5/10 RPE Minute 2: Deadlift @ 6/10 RPE Minute 3: Deadlift @ 6.5/10 RPE Minute 4: Deadlift @ 7/10 RPE Minute 5: Deadlift @ 7.5/10 RPE Minute 6: Deadlift @ 8/10 RPE Minute 7: Deadlift @ 8.5/10 RPE Minute 8: Deadlift @ 9/10 RPE Minute 9: Deadlift @ 9.5/10 RPE Minute 10: Deadlift @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14-16…. Dumbbell Burpee Box Step Overs (2×50/2×35)(24/20) 4-8-12-16-20-24-28-32…. T2BTARGET SCORE Target reps: 126+ (Through the 24 T2B)Read more