BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 500m Row 20 Alternating Dumbbell Hammer Curls 20 Banded Tricep Extensions 30 Calorie Bike 20 Push Ups 20 AbMat Sit Ups 30 Calorie Ski 20 Row Pike Ups :20 Side Plank (Per Side) PERFORMANCE CHRIS KYLE (Time) 3 Rounds for Time 40 Kettlebell Swings (53/35 lb) 40 Box Jumps (24/20 in) 40 Clusters (65/45) 40 Elevated Push-Ups (feet on 24/18 in box)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min. or less. *Break it up however you like, but the run must be in 200m intervals.Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6/10 RPE Snatch Push Press + Snatch Balance 3 Snatch Grip Push Press + 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Snatch Balance @ 5.5/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 6.5/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 6.5/10 RPE Overhead Squat 3 Overhead Squats @ 6/10 RPE 3 Overhead Squats @ 6.5/10 RPE 2 Overhead Squats @ 7/10 RPE 2 Overhead Squats @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Front Rack Lunge 6 Front Rack Lunge @ 6/10 RPE 6 Front Rack Lunge @ 6/10 RPE 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 7/10 RPE 3 reps per side. Metcon (2 Rounds for time) 2 sets: 2 Rounds 8 Deadlifts (225/155) 8 Calorie Bike 8 Burpee Box Jump Overs (24/20) 8 Calorie Bike -rest 1:1 b/t sets-TARGET SCORE Target time: 4 – 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Distance) Row 3 sets: 90 seconds fast 90 second recovery pace -straight into- 6 sets 60 seconds faster 60 second recovery pace -straight into- 12 sets 30 seconds fastest 30 second recovery pace -rest 3 more minutes til minute 36- 6 sets: 10 second sprint -rest 80 seconds b/t sets-TARGET SCORE Target meters: 6,000+ PERFORMANCE OPTION 1 (Time) 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Rest as needed in between sets. **Penalty for breaking: 10 burpee to barTARGET SCORE Target time: Sub 15:00 Time cap: 20:00 OPTION 2 (Time) 1-1-2-2-3-3-4-4-5-5 Unbroken Strict Pull Up 1-1-2-2-3-3-4-4-5-5 Unbroken Strict Ring (OR Bar) Dips *Rest as needed in between sets. **Penalty for breaking: 5 burpee to barTARGET SCORE Target time: Sub 15:00 Time cap: 20:00 Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count)...Read more