BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Ski 5 DB Squat Cleans 20 Single Unders (OR Double Unders) 5 Plank DB Drag 400m Ski 10 DB Squat Cleans 40 Single Unders (OR Double Unders) 10 Plank DB Drag 600m Ski Erg 15 DB Squat Cleans 60 Single Unders (OR Double Unders) 15 Plank DB Drag 800m Ski Erg 20 DB Squat Cleans 80 Single Unders (OR Double Unders) 20 Plank DB Drag 1000m Ski Erg 25 DB Squat Cleans 100 Single Unders (OR Double Unders 25 Plank DB DragTime Cap: 30:00 PERFORMANCE Metcon (Checkmark) 21:00 EMOM Minuet 1: 6 Clean and Jerks (115/80) Minute 2: 12 Wall Balls (20/14) Minute 3: 48 Double Unders (OR 24 Crossover Singles) *RX+ C&J 135/95 Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Row Minute 2: KB Snatches (Right Arm) Minute 3: KB Sumo DL High Pulls Minute 4: KB Snatches (Left Arm) Minute 5: AbMat Sit-Ups *Score it total reps completed. PERFORMANCE Push Press + Push Jerk 1 Push Press + 2 Push Jerks @ 6.5/10 RPE 1 Push Press + 2 Push Jerks @ 7/10 RPE 1 Push Press + 2 Push Jerks @ 7/10 RPE 1 Push Press + 1 Push Jerk @ 7.5/10 RPE 1 Push Press + 1 Push Jerk @ 8/10 RPE *Rest :60 – :90 Between Sets Metcon (Time) 27-21-15-9 Alternating DB Snatches (50/35) T2B Box Jumps (24/20)TARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds .5 Mile Bike 10 DB Front Squats 10 Burpees Over DB Rest 2:00 after every 3 rounds PERFORMANCE Back Squat 4 Back Squats @ 5.5/10 RPE 4 Back Squats @ 6.5/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 8.5/10 RPE *Perform 5 jumping air squats + 100′ sprint after each set. *Rest :60 – :90 between sets. Metcon (2 Rounds for time) 2 Sets 20 Burpee Over Rower 500/400m Row 20 Burpee Over Rower -rest 1:1 b/t sets-TARGET SCORE: Target time: Sub 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 20 Alternating DB Curls (10 each arm) 10 DB Reverse Flys 20/15 Calorie Ski 20 Banded Tricep Extensions 10 DB Push Ups 20/15 Calorie Bike 20 DB Sit-Ups 10 DB Russian Twist (R+L = 1 Rep) PERFORMANCE VESTED SUNDAY (Time) 100/80 Calorie Bike 5 Rounds 20 KB Swings 20 Push Ups 20 Sit Ups 100/80 Calorie Bike *Wear a 20/14# vestTime Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Jerk Balance + Press In Split 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE 1 Clean Deadlift to...Read more