BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 500/400m Row 10 Box Jumps (OR Step Ups) Rest 2:00 6:00 AMRAP 500/400m Row 10 Alternating DB Front Rack Lunge Rest 2:00 For Time 1000/800m Row 20 Box Jumps (OR Step Ups) 1000/800m Row 20 Alternating DB Front Rack Lunge Time Cap: 14:00*Score time in notes PERFORMANCE Barbell Hip Thrust 5 Barbell Hip Thrusts @ 5.5/10 RPE 5 Barbell Hip Thrusts @ 6/10 RPE 5 Barbell Hip Thrusts @ 6.5/10 RPE 5 Barbell Hip Thrusts @ 7/10 RPE 5 Barbell Hip Thrusts @ 7/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 20/16 Calorie Bike Max Alternating KB Front Rack Lunge (2×53/2×35) Rest 2:00 between sets.TARGET SCORE Target reps: 12+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Hand Release Push Ups Minute 2: Calorie Ski Minute 3: KB Gorilla Rows Minute 4 AbMat Sit Ups Minute 5: Rest*Score is total reps completed. PERFORMANCE Overhead Squat 5 @ 5.5/10 RPE 5 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 1 @ 7.5/10 RPE Metcon (Time) 1000m Row (OR Run) 40 Single Arm Devil Presses (50/35) 300 Double Unders Athletes choose how to perform the work. Break up reps and order as desired.TARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 24 Air Squats 12 Alternating Hang DB Clean and Jerk (Moderate) Rest 2:00 between sets PERFORMANCE Power Clean 10 Power Cleans @ 5/10 RPE 8 Power Cleans @ 5.5/10 RPE 6 Power Cleans @ 6/10 RPE 4 Power Cleans @ 6.5/10 RPE 2 Power Cleans @ 7/10 RPE Hotshots 19 Prep – Week 2 (3 Rounds for time) 3 Sets 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400m Run Rest 1:00 between sets.TARGET SCORE Target time: Sub 6:00 Time cap: 7:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 25/20 Calorie Row 100′ KB Farmer Carry (Heavy) :30 Bar Hang 25/20 Calorie Bike 10 Alternating DB Bicep Curls (Heavy) :30 Plank 25/20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) 5K Run *Wear a 20/14 vestAthletes will start at BLK LBL and run to the park. Follow the running path around the park and loop back around on the path. Continue the run back to BLK LBL. Map of the running path at the park below.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 7/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 7.5/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 8/10 RPE 1 Muscle Clean + 1 Tall Cleans @ 9/10 RPE 1 Muscle Clean + 1 Tall Cleans @ 10/10 RPE Clean Pull + Clean + Jerk 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE Clean Deadlift 3 Clean Deadlift @ 100% 3...Read more