BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 5-10-15-20-25-30-35… Calorie Bike Calorie Ski Calorie Row PERFORMANCE VESTED SUNDAY (Time) “ROBBINS” 6 Rounds for Time 400 meter Run 30 Burpees Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Elliott J. Robbins, 31, a Green Beret medical sergeant from Ogden, Utah, who died Sunday, June 30, 2019, from non-combat related injuries in Helmand province, Afghanistan.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE Clean and Jerk 2 Clean and Jerk @ 5/10 RPE 2 Clean and Jerk @ 6/10 RPE 1 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8.5/10 RPE 1 Clean and Jerk @ 9/10 RPe 1 Clean and Jerk @ 9.5/10 RPE 1 Clean and Jerk @ 10/10 RPE Take 1:30 – 2:00 between each set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 50 Rounds (You Go, I Go) 1 Wall Walk 2 Deadlifts (225/155) 3 Pull-Ups RX+ Deadlift (275/185) C2BTARGET SCORE: Target time: Sub 27:00 Time Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Thrusters – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Mountain Climbers – Rest 1:00 Score is total reps PERFORMANCE Split Jerk 3 Split Jerks @ 6/10 RPE 3 Split Jerks @ 6.5/10 RPE 2 Split Jerks @ 7/10 RPE 2 Split Jerks @ 7.5/10 RPE 2 Split Jerks @ 7.5/10 RPE Metcon (Time) 27-21-15-9 Wall Balls (20/14) Box Jump Overs (24/20) T2BTARGET SCORE Target time: Sub 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 3-6-9-12-15-18-21… V-Ups Slam Balls KB Push Press *30 Single Unders (OR Double Unders) after each set. 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. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 1 Rope Climb 5 Handstand Push Ups Rest 2:00 12:00 AMRAP 10 DB Push Press (2×50/2×35) :30 Plank 10 Feet Elevated Ring Rows RX + Strict HSPUTARGET SCORE Workout #1 target rounds: 6+ Workout #2 target rounds: 4+ ACCESSORY (Checkmark) 3 Sets 10 Alternating DB Curls (Moderate/Heavy) 10 Banded Tricep Extensions Rest 1:00 between setsRead more