BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 20:00 EMOM Even: 10 DB Bench Press + Max Calorie Row Odd: 10 AbMat Sit Ups + Max Calorie Row *Score is total calories completed. Accessory (Checkmark) 3 Sets 10 DB Z Press 10 Seated Alternating DB Curls :20 Side Plank (Right) :20 Side Plank (Left) *Rest 1-2:00 between sets. PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 1 Power Snatch @ 7/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8/10 RPE Perform all reps as singles. Metcon (AMRAP – Reps) 12:00 AMRAP 6-12-18-24-30-36… KB Swings (53/35) Push Ups *25 Double Unders after each set.TARGET SCORE Target reps: 305+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereTime cap; 60 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE GRAVEDIGGER (Time) Teams of 2 Buy In: 800m Sled Push (2×45/1×45) -Into- 100 Thrusters (95/65) 100 Burpee over Bar 100 T2B -Into- Buy Out: 800m Run (Together) *Split reps as desired.Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE High Hang Snatch + Hang Snatch + Snatch 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 6/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 7/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE Snatch Grip Deadlift ( ) 4 Snatch Deadlift @ 9/10 RPE 4 Snatch Deadlift @ 9/10 RPE 4 Snatch Deadlift @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Buy In: 2000m Row 10 Rounds 6 DB Deadlifts 6 DB Hang Power Cleans 6 V-Ups Buy Out: 2000m RowTime Cap: 30:00 PERFORMANCE Deadlift 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8/10 RPE Metcon (5 Rounds for reps) 5 Sets 1:30 AMRAP 5 Power Snatches (135/95) Max Calorie Bike Rest 1:30 between sets RX+ 165/115TARGET SCORE Target calories: 20/15+Read more