BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Hand Release Push Ups Minute 2: Calorie Ski Minute 3: KB Gorilla Rows Minute 4 AbMat Sit Ups Minute 5: Rest*Score is total reps completed. PERFORMANCE Overhead Squat 5 @ 5.5/10 RPE 5 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 1 @ 7.5/10 RPE Metcon (Time) 1000m Row (OR Run) 40 Single Arm Devil Presses (50/35) 300 Double Unders Athletes choose how to perform the work. Break up reps and order as desired.TARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 24 Air Squats 12 Alternating Hang DB Clean and Jerk (Moderate) Rest 2:00 between sets PERFORMANCE Power Clean 10 Power Cleans @ 5/10 RPE 8 Power Cleans @ 5.5/10 RPE 6 Power Cleans @ 6/10 RPE 4 Power Cleans @ 6.5/10 RPE 2 Power Cleans @ 7/10 RPE Hotshots 19 Prep – Week 2 (3 Rounds for time) 3 Sets 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m Run Rest 1:00 between sets.TARGET SCORE Target time: Sub 6:00 Time cap: 7:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 25/20 Calorie Row 100′ KB Farmer Carry (Heavy) :30 Bar Hang 25/20 Calorie Bike 10 Alternating DB Bicep Curls (Heavy) :30 Plank 25/20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) 5K Run *Wear a 20/14 vestAthletes will start at BLK LBL and run to the park. Follow the running path around the park and loop back around on the path. Continue the run back to BLK LBL. Map of the running path at the park below.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 7/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 7.5/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 8/10 RPE 1 Muscle Clean + 1 Tall Cleans @ 9/10 RPE 1 Muscle Clean + 1 Tall Cleans @ 10/10 RPE Clean Pull + Clean + Jerk 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE Clean Deadlift 3 Clean Deadlift @ 100% 3...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) In Teams of 2: 4 Rounds: 90sec. of Power Cleans (135/95lbs.) 90sec. of Toes-To-Bar 90sec. of Cals of Choice 90sec. of Box Jump Overs (24/20) 90sec. of Burpees 90sec. of RestThis is essentially a beefed up version of Fight Gone Bad. Only 1 person works at a time. You may switch whenever you like.Read more