BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 KB Goblet Squats 10 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 800m Run 20 KB Goblet Squats 20 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 200m Run 10 KB Goblet Squats 10 Box JumpsTime cap: 30:00 Accessory *Optional* (Checkmark) 3 Sets 10 Single Leg Glute Bridge (Right) 10 Single Leg Glute Bridge (Left) 5 Single Leg RDL (Right) 5 Single Leg RDL (Left) Rest 1 minute sets *Athletes can perform each movement with a DB or KB if they choose. PERFORMANCE Front Squat + Back Squat 3 Front Squat + 2 Back Squat @ 6/10 RPE 3 Front Squat + 2 Back Squat @ 6.5/10 RPE 2 Front Squat + 1 Back Squat @ 7/10 RPE 2 Front Squat + 1 Back Squat @ 7.5/10 RPE Rest 1:30...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF Minute 1: Max Calorie Ski Minute 2: Max Alternating DB Snatch Minute 3: Max Burpee Over DB Minute 4: Rest Accessory (Checkmark) 3 – 4 Sets 12 Overhead Banded Tricep Extensions 12 DB Hammer Curls (Moderate) :30 Plank Rest 1 – 2 minutes between sets. PERFORMANCE Power Snatch + Hang Power Snatch 2 Power Snatch + 1 Hang Power Snatch @ 6/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE Metcon (3 Rounds for time) 3 Sets 2 Rounds 12/10 Calorie Row 6 KB Swings (70/53) 3 Wall Walks Rest 1:1TARGET SCORE Target...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE Vested Sunday (Time) 50-40-30-20-10 Calorie Row Push Ups Alternating Lunges *200m Run after each set *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 30 Rounds 2 Devil Press (2×50/2×35) 4 Box Jump Overs (24/20) 8 Wall Balls (20/14)TARGET SCORE Target time: Sub 22:00 Time Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE High Hang Snatch + Hang Snatch + Snatch 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 6/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 7/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE Snatch Grip Deadlift ( ) 4 Snatch Deadlift @ 9/10 RPE 4 Snatch Deadlift @ 9/10 RPE 4 Snatch Deadlift @ 9/10 RPERead more