BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) DB Front Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 Score is total reps PERFORMANCE Back Squat Build to a 1 RM (OR a heavy single 10/10 RPE) Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Bar Facing Burpees Front Squats (95/65)TARGET SCORE: Target time: Sub 10:00 Time cap: 12:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 10 Ring Dips (OR 20 Bench Dips) 400m Run 20 Alternating DB Hammer Curls (Moderate) 10 Strict Chin Ups 20/15 Calorie Row 20 Weighted AbMat Sit Ups (DB or plate) :30 Plank 20/15 Calorie Bike PERFORMANCE Vested Sunday (Time) For Time 400m Run 60 Push Ups 60 Box Step Ups (24/20) 400m Run 60 Push Ups 60 Box Step Ups (24/20) 400m Run *Wear a weight vest (20/14)Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 2 Snatch Grip Push Press + 2 O.H.S @ 6/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 7/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 7.5/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 8/10 RPE Pause Snatch Balance 3 Pause Snatch Balance @ 6.5/10 RPE 3 Pause Snatch Balance @ 6.5/10 RPE 2 Pause Snatch Balance @ 7/10 RPE 2 Pause Snatch Balance @ 7/10 RPE 1 Pause Snatch Balance @ 8/10 RPE * :02 pause at bottomRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Devil Presses (2×50/2×35) 20 T2B 30 Wall Balls (20/14) 400m Run *Split reps as desired.TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 250/200m Row 10 DB Deadlifts 10 Box Jumps Rest 2:00 6:00 AMRAP 200m Run 10 DB Hang Power Cleans 10 Single DB Box Step Ups Rest 2:00 PERFORMANCE Deadlift Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 75% Metcon (3 Rounds for reps) 3 Sets 2:00 AMRAP 20/16 Calorie Bike Max Power Cleans 185/125 Rest 1:1 RX+ 225/155TARGET SCORE: Target Reps: 5+Read more