BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: KB Goblet Squats Minute 3: KB AbMat Sit-Ups Minute 4: Rest *Score is total reps completed. Accessory (5 Rounds for weight) 5 Sets 10 Bulgarian Split Squats (5 Per Side) Rest 2:00 between rounds. PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 5/10 RPE 2 Front Squat + 2 Back Squat @ 6/10 RPE 1 Front Squat + 1 Back Squat @ 710 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 9/10 RPE Metcon (Time) 21-15-9 Burpee Pull-Ups 41-30-18 Wall Balls (20/14)TARGET SCORE Target time: Sub 11:00 Time cap: 13:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10/8 Calorie Row 10 KB Sumo Deadlift High Pulls 10 KB Swings Rest 2:00 between sets PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 8/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 8/10 RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9/10 RPE Metcon (Time) 5 Rounds 400m Run 20 DB Snatches (50/35)TARGET SCORE Target time: Sub 15:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20/15 Calorie Bike 10 KB Gorilla Rows 100′ KB Farmer Carry 20/15 Calorie Ski 10 Banded Tricep Extensions 10 Push Ups (OR Ring Push Ups) 20/15 Calorie Ski 10 Reverse Crunches 10 Russian Twists PERFORMANCE Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.To learn more about Hildy click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” 2 Power Snatch (95/65) 5 Toes-To-Bar 7 Cal Echo Bike Time CAP: 40min.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE Snatch Pull + Hang Snatch + Snatch 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE Snatch Pull + Snatch 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch @ 8/10 RPE 1 Snatch Pull + 1 Snatch @ 8.5/10 RPERead more