BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 6 Dumbbell Hang Clean and Jerk (Right) 35 Double Unders (OR 70 Single Unders) 6 Dumbbell Hang Clean and Jerk (Left) 12/10 Calorie Ski Rest 2:00 between sets. *Start next set where you finished. PERFORMANCE Shoulder Press 5 Shoulder Press @ 6/10RPE 4 Shoulder Press @ 7/10 RPE 3 Shoulder Press @ 8/10 RPE 2 Shoulder Press @ 8.5/10 RPE 1 Shoulder Press @ 9/10RPE Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Power Cleans (135/95)TARGET SCORE Target time: 10:00 – 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Minute 1: 200m Run Minute 2: 10 – 20 Jumping Air Squats -Into- 10:00 EMOM Minute 1: 250/200m Row Minute 2: 10 – 20 KB Swings -Into- 10:00 EMOM Minute 1: 200m Run Minute 2: 10 – 20 Hand Release Push Ups PERFORMANCE MURPH PREP “WEEK 5” (5 Rounds for time) 5 sets (1 set every 6 minutes) 200m Run -Into- 3 rounds 5 Pull Ups 10 Push Ups 15 Air Squats -Into- 200m Run *Wear a 20/14# vest.TARGET SCORE Target time: Sub 5:00 Time cap: 5:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie SKi 200m KB Farmer Carry (Moderate/Heavy) 20 Alternating KB Gorilla Rows 20/15 Calorie Bike 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Row 20 Row Pike Ups 20 Russian Twists PERFORMANCE Metcon (Time) 5 Rounds 500m Row 100ft Walking Lunge 10 KB Swings (53/35) *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 120 Calories Echo Bike 100 Alternating DB Snatch (50/35) 80 Toes-To-Bar 60 Barbell Hang Power Cleans (115/75) 40 Burpees Box Jump Overs (24/20″) 20 Barbell Front Squats (115/75) immediately into; 60 Calories Echo Bike 50 Alternating DB Snatch (50/35) 40 Toes-To-Bar 30 Barbell Hang Power Cleans (115/75) 20 Burpees Box Jump Over (24/20″) 10 Barbell Front Squats (115/75) – Split the work as you want – Partners of 2. Only 1 person works at a timeTime Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Press in Split 2 Tall Cleans + 2 Tall Jerks + 2 Press in Split @ 5/10 RPE 2 Tall Cleans + 2 Tall Jerks + 2 Press in Split @ 5/10 RPE 2 Tall Cleans + 2 Tall Jerks + 2 Press in Split @ 5.5/10 RPE 2 Tall Cleans + 2 Tall Jerks + 2 Press in Split @ 5.5/10 RPE Off the Blocks Clean Pull + Clean + Split Jerk 1 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 5.5/10 RPE 1 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE 1 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE 1 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE Off...Read more