BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 5:00 AMRAP 10/8 Calorie Bike 12 KB Deadlifts Rest 2:00 5:00 AMRAP 10/8 Calorie Bike 12 Alternating KB Goblet Lunges Rest 2:00 PERFORMANCE Overhead Squat 5 @ 6/10 RPE 3 @ 6.5/10 RPE 1 @ 7.5/10 RPE 1 @ 8/10 RPE 1 @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Alternating DB Snatches (50/35) 12 DB Box Step Overs (50/35) (24/20)TARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 5 KB Swings 10 Air Squats 500m Row 10 KB Swings 20 Air Squats 750m Row 20 KB Swings 40 Air Squats 1000m Row 40 KB Swings 80 Air Squats 750m Row 20 KB Swings 40 Air Squats 500m Row 10 KB Swings 20 Air Squats 250m Row 5 KB Swings 10 Air SquatsTime Cap: 30:00 PERFORMANCE Hotshots 19 Prep – Week 3 (2 Rounds for time) 2 Sets: 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m Run Rest 2:00 between sets.TARGET SCORE Target time: Sub 12:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 5-10-15-20-25-30-35… Calorie Bike Calorie Ski Calorie Row PERFORMANCE VESTED SUNDAY (Time) “ROBBINS” 6 Rounds for Time 400 meter Run 30 Burpees Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Elliott J. Robbins, 31, a Green Beret medical sergeant from Ogden, Utah, who died Sunday, June 30, 2019, from non-combat related injuries in Helmand province, Afghanistan.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 50 Rounds (You Go, I Go) 1 Wall Walk 2 Deadlifts (225/155) 3 Pull-Ups RX+ Deadlift (275/185) C2BTARGET SCORE: Target time: Sub 27:00 Time Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE Clean and Jerk 2 Clean and Jerk @ 5/10 RPE 2 Clean and Jerk @ 6/10 RPE 1 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8.5/10 RPE 1 Clean and Jerk @ 9/10 RPe 1 Clean and Jerk @ 9.5/10 RPE 1 Clean and Jerk @ 10/10 RPE Take 1:30 – 2:00 between each set.Read more