BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP(:40 ON / :20 OFF) Minute 1: Jumping Air Squats Minute 2: V-Ups Minute 3: Calorie Bike Minute 4: KB Sumo Deadlift High Pulls Minute 5: Rest *Score is total reps completed PERFORMANCE Back Squat 3 Back Squats @ 5/10 RPE 2 Back Squats @ 6/10 RPE 2 Back Squats @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9+/10 RPE Metcon (Time) 100 Double Unders 21 DB Box Step Ups (50/35)(24/20) 75 Double Under 15 DB Box Step Ups (50/35)(24/20) 50 Double Unders 9 DB Box Step Ups (50/35)(24/20)TARGET SCORE Target time: Sub 10:00 Time cap: 13:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE Snatch Pause Pull + Snatch Panda Pull + Snatch 1 Snatch Pause Pull + 1 Snatch Panda Pull + 1 Snatch @ 6/10 RPE 1 Snatch Pause Pull + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Pause Pull + 1 Snatch Panda Pull + 1 Snatch @ 7/10 RPE 1 Snatch Pause Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 125 Calorie Row 100 Power Snatches (75/55) 75 Pull Ups 50 Burpees to Target 25 Calorie Bike (Each) *Split reps as desiredTime Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for calories) 12:00 AMRAP 15/12 Calorie Bike 14 Single Arm KB Thrusters 14 AbMat Sit-Ups Rest 5:00 12:00 AMRAP 200m Run 14 Double KB Deadlifts 14/11 Calorie SKi *Score each AMRAP separately. PERFORMANCE Front Squat 2 Front Squats @ 6/10 RPE 2 Front Squats @ 7/10 RPE 2 Front Squats @ 8/10 RPE 2 Front Squats @ 8.5/10 RPE 2 Front Squats @ 8.5+/10 RPE Metcon (Time) 3 Rounds 400m Run 20 GHD Sit-Ups (OR 30 AbMat Sit Ups) 20 Wall Balls (20/14) RX+ 3 Rounds 400m Run 30 GHD 20 Wall Balls (30/20)TARGET SCORE Target time: 12-14:00 Time cap: 17:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 4 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7/10 RPE 2 Bench Press @ 7.5/10 RPE 1 Bench Press @ 8/10 RPE Metcon (AMRAP – Reps) 18:00 EMOM (:30 ON / :30 OFF) Minute 1: Hand Release Push Ups Minute 2: Double Unders (OR Single Unders) Minute 3: Front Rack Lunge (95/65) *Score is total repsRead more