BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Goblet Squats Minute 4: 10 – 20 Box Jump Overs Minute 5: Rest PERFORMANCE Clean Complex 10 Sets (1 Set Every 1:15) Build to a heavy unbroken complex 1 Clean Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean 11-14-22 (AMRAP – Reps) 16:00 AMRAP 3-6-9-12-15-18….. OHS (95/65) T2B *15/12 Calorie Bike after each set (OR 200m Run) *Score is total reps completed including bike calories. *Every 25m Run = 1 rep.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 10 Banded Tricep Extensions 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie Bike PERFORMANCE Metcon (Time) 15 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats *200m Run after each round. *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE Snatch Pull + Below the Knee Snatch + Hang Snatch 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6/10 RPE 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6/10 RPE 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6.5/10 RPE 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6.5/10 RPE Snatch Pull + Snatch 1 Snatch Pull + 2 Snatch @ 6.5/10 RPE 1 Snatch Pull + 2 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch @ 8/10 RPE 1 Snatch Pull +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 200 Calorie Row 200 Box Jump Overs (24/20) 200 American KB Swings (70/53) *Every 5 minutes complete 10 Ground to Overhead with 135/95. *Start with Ground to Overhead at 0:00.Time Cap: 35:00Read 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) Single Arm KB Thruster *Switch arms every 20 seconds. – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Gorilla Rows – Rest 1:00 Score is total reps PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPE Metcon (3 Rounds for time) 3 Sets 2 Rounds 12 Dumbbell Deadlifts (2×50/2×35) 9 Dumbbell Hang Power Cleans (2×50/2×35) 6 Dumbbell S2OH (2×50/2×35) 12/10 Calorie Bike Rest 1:1TARGET SCORE Target time: 3:00 – 4:00 Time cap: 5:00Read more