BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 25/20 Calorie Row 100′ KB Farmer Carry (Heavy) :30 Bar Hang 25/20 Calorie Bike 10 Alternating DB Bicep Curls (Heavy) :30 Plank 25/20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) 5K Run *Wear a 20/14 vestAthletes will start at BLK LBL and run to the park. Follow the running path around the park and loop back around on the path. Continue the run back to BLK LBL. Map of the running path at the park below.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) In Teams of 2: 4 Rounds: 90sec. of Power Cleans (135/95lbs.) 90sec. of Toes-To-Bar 90sec. of Cals of Choice 90sec. of Box Jump Overs (24/20) 90sec. of Burpees 90sec. of RestThis is essentially a beefed up version of Fight Gone Bad. Only 1 person works at a time. You may switch whenever you like.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 7/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 7.5/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 8/10 RPE 1 Muscle Clean + 1 Tall Cleans @ 9/10 RPE 1 Muscle Clean + 1 Tall Cleans @ 10/10 RPE Clean Pull + Clean + Jerk 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE Clean Deadlift 3 Clean Deadlift @ 100% 3...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 12 KB Suitecase Deadlifts Minute 4: 12 Alternating KB Goblet Step Back Lunges Minute 5: 12 Row Pike Ups PERFORMANCE Split Jerk Build to a heavy single Split Jerk Metcon (3 Rounds for time) 3 Sets 20/16 Calorie Bike 30 Wall Balls (20/14) 20 Deadlift (155/105) Rest 3:00 between sets.TARGET SCORE Target time: Sub 3:30 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Ups Rest 1:00 4:00 AMRAP 50 Single Unders 10 Ring Rows Rest 1:00 PERFORMANCE Gymnastic Skill Work (Checkmark) Rope Climb Metcon (6 Rounds for time) 6 Sets 15/12 Calorie Ski (OR Row) 2 Rope Climbs (OR 8 Strict Pull Ups) Rest 1:1TARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read more