BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) 12/10 Calorie Bike Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 6.5/10 RPE 2 Front Squat + 2 Back Squat @ 7/10 RPE 2 Front Squat + 2 Back Squat @ 7.5/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE Metcon (AMRAP – Reps) 10 Rounds :30 of Strict Pull Ups -Rest :30- :30 Wall Balls (20/14) -Rest :30-TARGET SCORE: Target reps: 150+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/16 Calorie Bike 10 DB Bench Press 20 GHD (OR 30 AbMat Sit-ups) 20/16 Calorie Row 10 Strict Pull-Ups 20 DB Bicep Curls 20/16 Calorie Ski 10 Banded Tricep Extensions 20 Flutter Kicks PERFORMANCE THE CHIEF – ENDURANCE VERSION (AMRAP – Rounds and Reps) 5:00 AMRAP Max Cal Bike -Rest 1:00 Then, five 3-minute AMRAPs of: 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats Rest 1 minute after each AMRAP -Rest 1:00 For Time 1 Mile Run *Wear 20/14# VestRead more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch 5 Muscle Snatch @ 5.5/10 RPE 4 Muscle Snatch @ 6/10 RPE 3 Muscle Snatch @ 6.5/10 RPE 2 Muscle Snatch @ 7/10 RPE 1 Muscle Snatch @ 7.5/10 RPE Perform as singles. Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 7/10 RPE *Pause Snatch Pull: Hold for 2 seconds Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8/10 RPE Snatch Grip...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 Buy In 800m Partner Run -Into- 100 Burpee Box Jump Overs 100 Alternating DB Snatches (50/35) 100/80 Calorie Bike -Into- Buy Out 800m Partner RunTARGET SCORE Target time: Sub 25:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Ski 20 Russian KB Swings (moderate/heavy) 10 Box Jumps 200m KB Carry((moderate/heavy) Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 3 Back Squats @ 6/10 RPE 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 3 Back Squats @ 7.5/10 RPE 3 Back Squats @ 7.5/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 3-6-9-12-15-18-21…. Wall Balls (20/14) T2B *Every 2:00 perform 5 burpees. *Score is total reps completed of wall balls and T2B.TARGET SCORE Target reps: 135+ (completing the round of 21).Read more