BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB S2OH Minute 4: KB Sumo Deadlift High Pull Minute 5: Rest*Score is max reps. *500/400m Row = 1 Rep PERFORMANCE Split Jerk 10:00 EMOM Build up to a heavy single. 9/10 RPE Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 400m Run 15 Push Jerks (135/95) 15 GHD (OR 20 AbMat Sit-ups) Rest 3:00 8:00 AMRAP 400m Run 15 Push Press (95/65) 15 GHD (OR 20 AbMat Sit-ups) *200m run = 1 rep *Score is total rounds and reps combined.TARGET SCORE: Target rounds: 2.5+ (Each)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 10 Calorie Bike 10 AbMat Situps 10 DB Squat Cleans Rest 2:00 after every 2 rounds. *Increase reps by 2 every 2 rounds. PERFORMANCE Squat Clean Build to a heavy single. 9/10 RPE Metcon (4 Rounds for time) 4 Sets 15/12 Calorie Row 12 Box Jump Overs (24/20) 9 Squat Cleans (115/80) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Ski 10 Alternating DB Bicep Curls (Each arm) (Moderate) 10 Ring Rows 20/15 Calorie Row 10 Step Back Lunges 100′ KB Farmer Carry (Heavy) PERFORMANCE Metcon (10 Rounds for time) 10 Sets 20/16 Calorie Row 10 Lateral Burpees over Rower Rest 1:00 between setsTARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch 2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch 2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch 1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch *All pauses are for 2 seconds at bottom of squat position 2 Position Snatch 2 Position Snatch @ 60% 1 RM Snatch 2 Position Snatch @ 65% 1 RM Snatch 2 Position Snatch @ 68% 1 RM Snatch 2 Position Snatch @ 70%...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 500m Row 20 Wall Balls (20/14) 10 T2B 500m Row 30 Wall Balls 20 T2B 500m Row 40 Wall Balls 30 T2B 500m Row 50 Wall Balls 40 T2B 500m Row 40 Wall Balls 30 T2B 500m Row 30 Wall Balls 20 T2B 500m Row 20 Wall Balls 10 T2BTARGET SCORE: Target time: Sub 28:00 Time cap: 35:00Read more