BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 4-8-12-16 DB Bench Press (2×50/2×35) Strict Chin Ups Calorie Bike Rest 5:00 4-8-12-16 Push Ups DB Bicep Curls (2×35/2×20) Calorie Row Rest 5:00 4-8-12-16 Bench Press (135/95) Ring Rows Calorie SkiTime cap: 10:00 per workout PERFORMANCE VESTED SUNDAY (Time) 4 Rounds 800m Run 10 Devil Presses (2×50/2×35) 20 Box Step Ups (24/20) *Wear a 20/14# vest.Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 40 Rounds 1 Power Snatch (115/75) 3 Burpee Over Bar 6 Wall Balls (20/14)Time Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE Clean Pull + Clean + Push Jerk + Split Jerk 1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Max Calorie Bike Minute 2: Max DB Front Squats Minute 3: Max Box Jump Overs Minute 4: 200m Run Minute 5: Rest PERFORMANCE Pause Back Squat + Back Squat 2 Pause Back Squats + 3 Back Squats @ 5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 5.5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 6/10 RPE 2 Pause Back Squats + 3 Back Squats @ 6.5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 7/10 RPE *Pause for :02 at bottom. *In between sets perform 12/10 cal sprints on rower. * rest 60-90 seconds between sets * Metcon (4 Rounds for time) 4 Sets 200/150m Row 10 GHD (OR 15 AbMat Sit Ups) 5 Squat Cleans (135/95) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski (OR Bike) – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Bench Press – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Plate Ground to Overhead – Rest 1:00 Score is total reps PERFORMANCE Gymnastic Skill Work (Checkmark) 6:00 EMOM Option 1: Perform 5 – 10 Pull Ups (Kipping or Butterfly) Option 2: Perform 5 – 10 C2B (Kipping or Butterfly) Option 3: Perform 3 – 5 BMU Option 4: Perform 3 – 5 RMU Metcon (AMRAP – Reps) 15:00 EMOM Minute 1: 7 Strict Pull Ups Minute 2: 14/12 Calorie Row Minute 3: Max Double Unders*Score is total double unders completed.Read more