BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Front Squats – Rest 1:00 PERFORMANCE Squat Snatch 10 @ 5/10 RPE 8 @ 6/10 RPE 6 @ 7/10 RPE 4 @ 8/10 RPE 2 @ 9/10 RPE *These are to be cycled. Start at 5/10 RPE and build to a heavy 2 reps. Metcon (4 Rounds for time) 4 Sets 200m Run 50 Double Unders 10 Overhead Squats (95/65) Rest 1:00 between sets.TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 Ring Rows 20/15 Calorie Ski 20 Alternating DB Hammer Curls (Total) (Moderate) 20 Banded Tricep Extensions 200m Run 30 Russian Twists 300′ DB Farmer Carry (Heavy) 20/15 Calorie Row PERFORMANCE Conditioning (Checkmark) 10 Sets 1:00 Bike 1:00 Row 1:00 SkiUse the last 10 seconds of each minute to transition to the next movement. Stay in Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (Teams of 2) You Go, I Go 15 KB Swings (53/35) 15 Burpee Box Jump Overs (24/20) 15/12 Calorie BikeTARGET SCORE Target rounds: 10+ (Total)Read more

BLK LBL Fitness Club – WEIGHTLIFTING Push Press 5 Push Press @ 55% 1 RM Push Press 5 Push Press @ 60% 1 RM Push Press 4 Push Press @ 65% 1 RM Push Press 3 Push Press @ 70% 1 RM Push Press 3 Push Press @ 70-73% 1 RM Push Press 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 10lb ball to 9ft target, 65lb M: 20lb ball to 9ft target, 115lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lb CrossFit Games Open 23.1 Foundations (AMRAP – Reps) 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30...Read more