BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE Vested Sunday (Time) 50-40-30-20-10 Calorie Row Push Ups Alternating Lunges *200m Run after each set *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 30 Rounds 2 Devil Press (2×50/2×35) 4 Box Jump Overs (24/20) 8 Wall Balls (20/14)TARGET SCORE Target time: Sub 22:00 Time Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE High Hang Snatch + Hang Snatch + Snatch 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 6/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 7/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE Snatch Grip Deadlift ( ) 4 Snatch Deadlift @ 9/10 RPE 4 Snatch Deadlift @ 9/10 RPE 4 Snatch Deadlift @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20 Calorie Bike 10 KB Suitecase Deadlifts 10 V-Ups 40 Calorie Bike 20 KB Suitecase Deadlifts 20 V-Ups 60 Calorie Bike 30 KB Suitecase Deadlifts 30 V-Ups 80 Calorie Bike 40 KB Suitecase Deadlifts 40 V-Ups 100 Calorie Bike 50 KB Suitecase Deadlifts 50 V-UpsTime Cap: 20:00 Accessory (Checkmark) 3-4 Sets 10 Weighted Glute Bridges 10 Bird Dogs 10 Weighted Cossack SquatRest 2:00 between sets PERFORMANCE Deadlift 3 Deadlifts @ 6/10 RPE 3 Deadlifts @ 7/10 RPE 3 Deadlifts @ 8/10 RPE 3 Deadlifts @ 9/10 RPE 3 Deadlifts @ 9.5/10 RPE 3 Deadlifts @ 10/10 RPE Metcon (Time) 4 Rounds 200m Run 5 Power Clean (165/115) 50 Double Unders RX+ 185/125TARGET SCORE Target time: Sub 9:00 Time cap: 12:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 10:00 EMOM Odd: 12/10 Calorie Bike Even: Athlete Choice (3-5 BMU | 5-7 Strict Pull Ups | 10-15 Pull Ups or C2B) -Into- 10:00 EMOM Odd: 15/12 Calorie Row Even: 10 Burpee Over Rower -Into- 10:00 EMOM Odd: 12/10 Calorie Ski Even: 10 Weighted AbMat SitupsRead more