BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10/8 Calorie Ski Minute 2: 10 – 20 DB Snatches Minute 3: 10 – 20 Hand Release Push-Ups Minute 4: 10 – 20 Ring Rows Minute 5: Rest PERFORMANCE Shoulder Press Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5 RPE Set 3: 5+ @ 85% OR 8.5 RPE Set 4: MAX Reps at 65% OR 6.5 RPE *Score reps and weight for set 3. *In notes enter max reps at 65% Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 15 HSPU 10 Hang KB Clean and Jerks (2×53/2×35) 75 Double UndersTARGET SCORE: Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 10 Box Jumps 20 AbMat Sit-Ups 10 KB Goblet Squats 200m Run Rest 2:00 after every 3 rounds. PERFORMANCE Back Squat Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5 RPE Set 3: 5+ @ 85% OR 8.5 RPE Set 4: MAX Reps at 65% OR 6.5 RPE *Score reps and weight for set 3. *In notes enter max reps at 65% Metcon (4 Rounds for time) 4 Sets 18/14 Calorie Row 12 T2B 6 Front Squats (155/105) Rest 2:00TARGET SCORE: Target Time: Sub 2:30 Time Cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 400m Run 15 Sumo DL High Pulls 75/55 10 Strict Press 75/55 20/15 Calorie Row 15 DB Bench Press 50/35 10 Ring Dips ( OR 15 Bench Dips) 20/15 Calorie Bike 15 Banded Bicep Curls 10 V-UpsRead more

BLK LBL Fitness Club – WEIGHTLIFTING Push Jerk + Jerk 2 Push Jerk + 2 Jerk @ 75% 1 RM Jerk 2 Push Jerk + 2 Jerk @ 78% 1 RM Jerk 2 Push Jerk + 1 Jerk @ 80-83% 1 RM Jerk 2 Push Jerk + 1 Jerk @ 83-85% 1 RM Jerk 2 Push Jerk + 1 Jerk @ 85-88% 1 RM Jerk Clean Pull + Panda Pull + Clean 1 Clean Pull + 1 Panda Pull + 2 Clean @ 75% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 2 Clean @ 80% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 1 Clean @ 83-85% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 1 Clean @ 85-88% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 1 Clean @ 88-90% 1 RM Clean Clean Deadlift +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 20 Rounds (You Go, I Go) 10/8 Calorie Bike 5 Devil Press (2×50/2×35) 50′ Sandbag Carry (150/100)TARGET SCORE: Target time: Sub 30:00 Time cap: 35:00Read more