BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS PERFORMANCE Front SquatRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max KB Swings Minute 3: Max KB Front Rack Hold Minute 4: Max V-Ups Minute 5: Max Calorie Bike Score is total reps completed. PERFORMANCE Power Clean 10:00 EMOM Minute 1: 8 Power Cleans (115/75) (Unbroken) Minute 2: 8 Burpee Over Barbell Metcon (4 Rounds for reps) 4 Sets 1:30 AMRAP 12/10 Calorie Row 8 T2B Max Alternating Hang DB Clean and Jerks (50/35) Rest 1:1TARGET SCORE: Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 KB Gorilla Rows 20/15 Calorie Ski 20 Alternating DB Hammer Curls (Total) (Moderate) 20 Banded Tricep Extensions 200m Run 30 Russian Twists 300′ KB Farmer Carry (Heavy) 20/15 Calorie Row PERFORMANCE VESTED SUNDAY (Time) “ELMSY” Buy In: 400m Run 10 Rounds 10 Push Ups 10 KB Swings (53/35) 10 Box Jumps (24/20) Buy Out: 400m Run *Wear a 20/14# VestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 30 Rounds 6 Calorie Bike 6 Deadlifts (185/125) 6 Pull UpsTime Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 3 Tempo Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Tempo Overhead Squat @ 6/10 RPE 2 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 Tempo Overhead Squat @ 7/10 RPE 1 Snatch Grip Push Press + 1 Tempo Overhead Squat...Read more