BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 15 DB Deadlifts 15 Box Jumps Rest 3:00 after every 3 rounds PERFORMANCE Front Squat + Back Squat 3 Front Squat + 4 Back Squat @ 5/10 RPE 3 Front Squat + 4 Back Squat @ 5.5/10 RPE 2 Front Squat + 3 Back Squat @ 6/10 RPE 2 Front Squat + 3 Back Squat @ 6.5/10 RPE 2 Front Squat + 3 Back Squat @ 7/10 RPE Metcon (AMRAP – Reps) 12:00 AMRAP 12 T2B 50ft Single Arm KB Front Rack Lunge (53/35) 12 Calorie BikeTARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1000m Row 10 Single Arm KB Push Press 10 Pull Ups (OR Ring Rows) 750m Row 20 Single Arm KB Push Press 20 Pull Ups (OR Ring Rows) 500m Row 30 Single Arm KB Push Press 30 Pull Ups (OR Ring Rows) 500m Row 30 Single Arm KB Push Press 30 Pull Ups (OR Ring Rows) 750m Row 20 Single Arm KB Push Press 20 Pull Ups (OR Ring Rows) 1000m Row 10 Single Arm KB Push Press 10 Pull Ups (OR Ring Rows)Time Cap: 30:00 PERFORMANCE Power Snatch 3 Power Snatch @ 5.5/10 RPE 2 Power Snatch @ 6/10 RPE 1 Power Snatch @ 6.5/10 RPE 3 Power Snatch @ 5.5/10 RPE 2 Power Snatch @ 6/10 RPE 1 Power Snatch @ 6.5/10 RPE Metcon (Time) 3 Rounds 200m Run 20 Power Snatch (75/55) 20 HSPUTARGET SCORE Target...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 200′ KB Farmer Carry 10 KB Deadlifts 20/15 Calorie Ski 20 Barbell Bench Press (Light) 10 Strict Pull-Ups 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 each arm) 10 Single DB Head Curls PERFORMANCE VESTED SUNDAY (Time) 50-40-30-20-10 Calorie Bike Push Ups AbMat Sit Ups Air Squats Wear a 20/14# VestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Buy In 800m Partner Run -Into- 100 Burpee Box Jump Overs 100 Alternating DB Snatches (50/35) 100/80 Calorie Bike -Into- Buy Out 800m Partner RunTARGET SCORE Target time: Sub 25:00 Time cap: 35;00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row 10 DB Thrusters 250m Ski Erg 10 DB Renegade Rows Accessory (Checkmark) 4 Sets :45 KB Farmer Carry Hold (Heavy) 10 Push Ups :45 Plank PERFORMANCE Split Jerk 2 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7/10 RPE 1 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE 1 Split Jerk @ 9/10 RPE 1 Split Jerk @ 9.5/10 RPE 1 Split Jerk @ 10/10 RPE Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 10:00Read more