BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500/400m Row 14 Alternating DB Snatches 14 Hand Release Push Ups Rest 2:00 after every 3 rounds PERFORMANCE Power Snatch 10:00 EMOM 2 Power Snatch every minute on the minute. *Start at 5/10 RPE and build to a 7.5/10 RPE. Metcon (AMRAP – Reps) AMRAP 8 minutes 1-2-3-4… Wall Walks 4-8-12-16… Toes to Bar -rest 5 minutes- For Time “Erase your reps” (start where you left off and go in reverse) *Score this part in notes.TARGET SCORE Target reps: 75+ (Through 20 T2B)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 25/20 Calorie Row 10 Barbell Bench Press (Moderate) 10 Push Ups 25/20 Calorie Ski 10 Barbell Bicep Curls 10 Barbell Strict Press 25/20 Calorie Bike 20 Russian Twist :30 Plank *FOR QUALITY PERFORMANCE Vested Sunday (Time) Buy In: 1 Mile Run 3 Rounds 20 Burpee 40 KB Swings (53/35) Buy Out: 1 Mile Run *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 150/125 Calorie Row 125 Wall Balls (20/14) 100/80 Calorie Bike 75 Double Unders (Each Athlete) 50 C2B 25 S20H (155/105) *Split reps as desiredTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance + Overhead Squat 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat @ 6/10 RPE Snatch Pull + Snatch 2 Snatch Pull + 1 Snatch @ 6/10 RPE 2 Snatch Pull + 1 Snatch @ 6.5/10 RPE 2 Snatch Pull + 1 Snatch @ 7/10 RPE 2 Snatch Pull + 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: 10 Suitcase DB Alternating Step Back Lunge Minute 4:10 DB Power Cleans Minute 5: Rest PERFORMANCE Deadlift 3 Deadlift @ 5.5/10 RPE 3 Deadlift @ 6/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 9/10 RPE Metcon (Time) Partner Workout: For time: 400 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Synchro Power Cleans (185/115) *Split all box step up reps as needed Individual Version: For time: 200 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Power Cleans (185/115)TARGET SCORE Target Time: sub 16 minutes Time Cap: 20 minutesRead more