BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max Double KB S2OH Minute 3: Max AbMat Sit Ups Minute 4: Max Calorie Row Minute 5: Rest PERFORMANCE Strict Press + Push Press 3 Strict Press + 3 Push Press @ 5/10 RPE 2 Strict Press + 2 Push Press @ 6/10 RPE 2 Strict Press + 2 Push Press @ 7/10 RPE 1 Strict Press + 1 Push Press @ 8/10 RPE 1 Strict Press + 1 Push Press @ 8.5/10 RPE Metcon (AMRAP – Reps) PART A 7:00 AMRAP 2-4-6-8-10-12-14… T2B 4-8-12-16-20-24-28…. Dumbbell Hang Clean and Jerks (50/35) Rest 2:00 Part B For Time *Start where you finished the 8:00 AMRAP and go in reverse for time. *Score Part B in notes.TARGET SCORE PART A Target reps....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) Dumbbell “Chief” 5 Sets 3:00 AMRAP 3 Dumbbell Power Cleans 6 Push Ups 9 Air Squats Rest 1:00 between sets. *Begin the next round where you left off. Accessory (Checkmark) 3 Sets 10/8 Calorie Ski 10 Double Dumbbell Bent Over Row 10 Double Dumbbell Shoulder Front Raises 10 Double Dumbbell Shoulder Side Lateral Raises Rest 1- 2:00 between sets PERFORMANCE MURPH PREP “WEEK 4” (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Mile Run AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining. *Strict Chest to Bar Cindy: 5 Strict Chest to Bar Pull Ups 10 Push Ups 15 Air SquatsTARGET SCORE Target rounds: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 15 DB Seated Strict Press (Moderate) 20/15 Calorie Row 10 V-Ups 15 Flutter Kicks (L+R = 1 Rep) PERFORMANCE Metcon (Time) 10 Rounds 15 AbMat Sit Ups 10/8 Calorie Bike 5 Dumbbell Push Press (2×50/2×35) *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Front Squat + Jerk 3 Muscle Cleans + 3 Front Squats + 3 Push Jerks @ 5.5/10 RPE 3 Muscle Cleans + 3 Front Squats + 3 Push Jerks @ 5.5/10 RPE 3 Muscle Cleans + 3 Front Squats + 3 Push Jerks @ 5.5/10 RPE Off The Blocks Clean Pull + Clean + Push Jerk 2 Off the Blocks Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE 2 Off the Blocks Clean...Read more