BLK LBL Fitness Club – FITNESS / PERFORMANCE MANION “PARTNER STYLE” (Time) In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats (135/95lbs.) This is a classic Hero Workout called “Manion.” So it may look a little familiar. Split Reps as desired. Only one person working at a time. RX+ option today is to make the run, a farmer carry holding (1) 70lb. kettlebell for the men and (1) 53lb. kettlebell for the women. You may hold it however you like. ALSO, with this option, you can run with your partner and pass the KB back and forth at any time.TARGET SCORE Target time: Sub 30:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB S20H Rest 1:00 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Overs Rest 1:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE 1 Split Jerk @ 9/10 RPE 1 Split Jerk @ 8.5/10 RPE *Score 9/10 RPE in Wodify. LEGENDS 23.6 (Time) 9-15-21-27 Calorie Row Lateral Burpee Over Rower Scaled Option 5-10-15-20 Calorie Row Lateral Burpee Over RowerTime Cap: 10:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pause Snatch Balance 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE *Pause for :02 at bottom. Snatch Pull + Below the Knee Snatch + Hang Snatch 1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 5/10 RPE 1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE Snatch Grip Deadlift 3 Snatch Deadlift @ 8.5/10 RPE 3 Snatch Deadlift @ 8.5/10 RPE 3 Snatch Deadlift @ 8.5/10 RPE 3 Snatch Deadlift @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 25′ Shuttle Runs Minute 2: Max T2B Minute 3: 15/12 Calorie Row Minute 4: 15 KB Deadlifts (2×53/2×35) Minute 5: Rest *Score is total reps Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) KB Swings – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Score is total reps PERFORMANCE Power Snatch + Hang Power Snatch 2 Power Snatch + 1 Hang Power Snatch @ 5.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE Metcon (Time) Buy In: 100 Double Unders 5 Rounds 10 HSPU 20 Alternating Hang DB Snatches (50/35) Buy Out: 100 Double UndersTARGET SCORE Target time: Sub 13:00 Time cap: 20:00Read more