BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB S20H Rest 1:00 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Overs Rest 1:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 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 @ 8.5/10 RPE *Score 9/10 RPE in Wodify. LEGENDS 23.6 (Time) 9-15-21-27 Calorie Row Lateral Burpee Over Rower Scaled Option 5-10-15-20 Calorie Row Lateral Burpee Over RowerTime Cap: 10:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pause Snatch Balance 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE *Pause for :02 at bottom. Snatch Pull + Below the Knee Snatch + Hang Snatch 1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 5/10 RPE 1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE Snatch Grip Deadlift 3 Snatch Deadlift @ 8.5/10 RPE 3 Snatch Deadlift @ 8.5/10 RPE 3 Snatch Deadlift @ 8.5/10 RPE 3 Snatch Deadlift @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 25′ Shuttle Runs Minute 2: Max T2B Minute 3: 15/12 Calorie Row Minute 4: 15 KB Deadlifts (2×53/2×35) Minute 5: Rest *Score is total reps Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) KB Swings – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Score is total reps PERFORMANCE Power Snatch + Hang Power Snatch 2 Power Snatch + 1 Hang Power Snatch @ 5.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 1 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 @ 7/10 RPE Metcon (Time) Buy In: 100 Double Unders 5 Rounds 10 HSPU 20 Alternating Hang DB Snatches (50/35) Buy Out: 100 Double UndersTARGET SCORE Target time: Sub 13:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP Minute 1 & 2: 300m Run Minute 3: :40 Alternating Jumping Lunges Minute 4: :40 AbMat Sit Ups Minute 5: Rest PERFORMANCE Overhead Squat 3 Overhead Squats @ 6.5/10 RPE 3 Overhead Squats @ 7/10 RPE 2 Overhead Squats @ 8/10 RPE 2 Overhead Squats @ 8/10 RPE 1 Overhead Squats @ 8.5/10 RPE Metcon (6 Rounds for time) 6 Sets 12/10 Calorie Bike 12 Alternating Front Rack Lunge (95/65) Rest 1:1TARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read more