BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Kettlebell Front Rack Step Ups (Right) Minute 2: Calorie Row Minute 3: Kettlebell Front Rack Step Ups (Left) Minute 4: Kettlebell Sumo Deadlift High Pulls Minute 5: V- Ups *Score is total reps completed. PERFORMANCE Power Clean + Hang Power Clean + Squat Clean 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 6/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 6.5/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 7/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 8/10 RPE *Complex must be completed unbroken. Hot Shots 19 Prep...Read more

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