BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 100 Wall Balls (20/14) 80 Calorie Row 60 Pull Ups 40 T2B 20 Power Cleans (155/105) 50 Wall Balls (20/14) 40 Calorie Row 30 Pull Ups 20 T2B 10 Power Cleans (155/105) RX+: Power Cleans (185/125) *Split Reps as desiredTARGET SCORE Target time: Sub 30:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500m Row 10 Dumbbell Box Step Ups 10 Alternating Dumbbell Snatch Rest 2:00 after every 3 rounds. PERFORMANCE Deadlift 3 Tempo Deadlifts @ 6/10 RPE 3 Tempo Deadlifts @ 6.5/10 RPE 3 Tempo Deadlifts @ 7/10 RPE 3 Tempo Deadlifts @ 7.5/10 RPE 3 Tempo Deadlifts @ 7.5/10 RPE Tempo: 3 seconds up, 5 seconds down. Metcon (Time) 4 Rounds 50ft Dumbbell Front Rack Walking Lunge (2×50/2×35) 5 Devil Press (2×50/2×35) 20 Calorie BikeTARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 15:00 AMRAP 5 Strict Pull Ups 10 Barbell Bicep Curls (45/35) 15 Barbell Bent Over Rows (45/35) 20 Barbell Strict Press (45/35) Rest 2:00 after each round. *For quality Metcon (AMRAP – Reps) 15:00 AMRAP 5-10-15-20-25 Calorie Row Calorie Ski Calorie BikeTARGET SCORE Target reps: 150+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON/ :20 OFF) Minute 1: Russian Kettlebell Swings (Moderate) Minute 2: Alternating Kettlebell Step Back Lunge (Moderate) Minute 3: Calorie Bike Minute 4: Kettlebell Gorilla Row (Moderate/Heavy) Minute 5: Rest Score is total reps completed. PERFORMANCE Hang Squat Clean + Power Clean + Squat Clean 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 6/10 RPE 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 6.5/10 RPE 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE Metcon (AMRAP – Reps) 15:00 AMRAP 5-10-15-20-25…. Hang Power Cleans (95/65) Box Jumps (24/20)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 24/20 Calorie Ski 12 Hang Dumbbell Clean and Jerks (6 Per Side) Rest 4:00 12:00 AMRAP 150 Single Unders (OR 75 Double Unders) 12 Single Arm Devil Press (6 Per Side) PERFORMANCE Split Jerk 2 Split Jerk @ 6/10 RPE 2 Split Jerk @ 6.5/10 RPE 1 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE 1 Split Jerk @ 9/10 RPE Metcon (AMRAP – Rounds and Reps) 13:00 AMRAP 5 Push Jerks (135/95) 100 Double Unders 15 T2BTARGET SCORE Target rounds: 4+Read more