BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds .5 Mile Bike 20 DB Power Cleans .5 Mile Bike 20 Air Squats Rest 2:00 after every 2 rounds PERFORMANCE Front Squat + Back Squat 3 Front Squat + 3 Back Squat @ 6/10 RPE 2 Front Squat + 2 Back Squat @ 7/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 8.5/10 RPE 1 Front Squat + 1 Back Squat @ 9/10 RPE 1 Front Squat + 1 Back Squat @ 9.5/10 RPE 1 Front Squat + 1 Back Squat @ 10/10 RPE Metcon (Time) 200m Run 10 Squat Cleans (95/65) 10 Box Jumps (24/20) 400m Run 20 Squat Cleans 20 Box Jumps 200m Run 10 Squat Cleans 10 Box JumpsTARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: KB Swings Minute 3: KB Gorilla Rows Minute 4: Hand Release Push Ups Minute 5: Rest *Score it total reps. PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9.5/10 RPE 1 Power Snatch @ 10/10 RPE Metcon (AMRAP – Reps) 9:00 AMRAP 5-10-15-20-25-30… Alternating DB Snatch (50/35) Pull UpsTARGET SCORE Target reps: 150+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Chin Ups 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) 800m Run 50 Box Step Ups (24/20) 50 KB Swings (53/35) 800m Run 50 Box Step Ups 50 KB Swings 800m Run *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE High-Hang Snatch 3 High Hang Snatch @ 5.5/10 RPE 3 High Hang Snatch @ 6/10 RPE 2 High Hang Snatch @ 6.5/10 RPE 2 High Hang Snatch @ 7/10 RPE Snatch 2 Snatch @ 7/10 RPE 2 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme! 2 Burpees 4 Push Jerks (95/65) 6 Cal Row 3 Burpees 5 Push Jerks 7 Cal Row 4 Burpees 6 Push Jerks 8 Cal Row 5 Burpees 7 Push Jerks 9 Cal Row 6 Burpees 8 Push Jerks 10 Cal Row …. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.Read more