BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 Renegade Row 16 DB Front Squats Rest 2 minutes after every 3 rounds. *Renegade Row = DB Row (Right) + Push Up + DB Row (Left) + Push Up PERFORMANCE MURPH PREP “WEEK 2” (4 Rounds for time) 4 Sets 20 Pull Ups 30 Push Ups 40 AbMat Sit Ups 50 Air Squats Rest 3 minutes between setsTARGET SCORE Target time: Sub 4:30 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 1:00 Ski Erg 10 Bench Press (95/65) 15 Banded Tricep Extensions 1:00 Row 10 KB Sumo Deadlift High Pulls (53/35) 16 Box Step Ups 1:00 Bike 10 Barbell Rollouts 15 Leg Raises PERFORMANCE VESTED SUNDAY (Time) 6 Rounds 12/10 Calorie Bike 15 Russian KB Swings (53/35) 15 AbMat Sit Ups 10 Box Jump Overs (24/20) Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 800m Run (Together) 80 Power Cleans (115/75) 800m Run (Together) 40 Power Cleans & Jerk (115/75) 800m Run (Together) 80 Shoulder to Overhead (115/75) 800m Run (Together) *4+ unbroken reps on barbell movements before switching with partner.TARGET SCORE Target time: 25:00 – 30:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 Position Snatch 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6/10 RPE 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE Snatch 3 Snatch @ 6/10 RPE 3 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6.5/10 RPE 2 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE Snatch Grip Deadlift 3 Snatch Grip Deadlift @ 100% of 1 RM 3 Snatch Grip Deadlift @ 100% of 1 RM 3 Snatch Grip Deadlift @ 100% of...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 15/12 Calorie Row 10 Russian KB Swings Rest 2:00 8:00 AMRAP 15/12 Calorie Bike 10 KB Goblet Lunges Rest 2:00 8:00 AMRAP 15/12 Calorie Row 10 Russian KB Swings 15/12 Calorie Bike 10 KB Goblet Squats PERFORMANCE Front Squat 1 Front Squat @ 6/10 RPE 1 Front Squat @ 7/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 8.5/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 9.5/10 RPE 1 Front Squat @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14…. Shuttle Runs (25ft) 4-8-12-16-20-24-28….. Wall Balls (20/14)TARGET SCORE Target reps: 130 (Finishing 24 Wall Balls)Read more