BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 20 Alternating DB Curls (10 each arm) 10 DB Reverse Flys 20/15 Calorie Ski 20 Banded Tricep Extensions 10 DB Push Ups 20/15 Calorie Bike 20 DB Sit-Ups 10 DB Russian Twist (R+L = 1 Rep) PERFORMANCE VESTED SUNDAY (Time) 100/80 Calorie Bike 5 Rounds 20 KB Swings 20 Push Ups 20 Sit Ups 100/80 Calorie Bike *Wear a 20/14# vestTime Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Jerk Balance + Press In Split 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE 1 Clean Deadlift to...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 16 Rounds 200m Run 4 Power Cleans (155/105) 6 Box Jump Overs (24/20) 8 Wall Balls (20/14)TARGET SCORE: Target time: Sub 26:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Squat Cleans – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE Pause Front Squat 2 Pause Front Squat + 1 Tempo Front Squat @ 7.5/10 RPE 2 Pause Front Squat + 1 Tempo Front Squat @ 7.8/10 RPE 2 Pause Front Squat + 1 Tempo Front Squat @ 8/10 RPE 2 Pause Front Squat + 1 Tempo Front Squat @ 8.5/10 RPE 2 Pause Front Squat + 1 Tempo Front Squat @ 9/10 RPE *After each set 10/8 calorie bike sprint. Pause Squat = Pause for 3 seconds at bottom Tempo Front Squat = 5 seconds down, 3 seconds pause at bottom *Rest :60 – :90...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 50-40-30-20-10 Russian KB Swings Push Ups AbMat Sit Ups *20/15 Calorie Bike after each roundTime Cap: 30:00 Optional Accessory (Checkmark) *If time permits 3 Sets 10 KB Bicep Curls (Each Side) 10 KB Gorilla Rows (Each Side) 10 KB Russian Twist (Each Side) Rest 2:00 between sets. PERFORMANCE Gymnastic Skill Work (Checkmark) 10:00 EMOM Minute 1: 12 25′ Shuttle Run Minute 2: 3 – 5 Reps (Athletes Choice) *Options (Pull-Ups, C2B, BMU, RMU) Metcon (Time) 4 Rounds 250/200m Row 15 DB Bench Press (2×50/2×35) 10 Strict Pull-UpsTARGET SCPRE: Target time: Sub 12:00 Time Cap: 15:00Read more