BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMARAP (FOR QUALITY) 20/15 Calorie Ski 100′ KB Farmer Carry (Moderate/Heavy) 30/24 Calorie Bike 100 Single Unders (OR Double Unders) 40/32 Calorie Row 20 AbMat Sit UpsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 4 (You go, I go) 30:00 AMRAP 200′ Sled Push (100′ each) (3×45/2×45) 15 Synchro Wall Balls (20/14) 10 Synchro Barbell Snatches (75/55)Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE Snatch Lift Off + Snatch Pull + Snatch 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 5.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 7.5/10RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 8/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 8.5/10 RPE Snatch Grip Deadlift 3 Snatch Deadlift @ 9/10 RPE 3 Snatch Deadlift @ 9/10 RPE 3 Snatch Deadlift @ 9/10 RPE 3 Snatch Deadlift @ 9.5/10 RPE 3 Snatch Deadlift @ 9.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 250m Row 5 Hang DB Clean and Jerk (Right Arm) 5 Burpee Over DB 5 Hang DB Clean and Jerk (Left Arm) 500m Row 10 Hang DB Clean and Jerk (Right Arm) 10 Burpee Over DB 10 Hang DB Clean and Jerk (Left Arm) 250m Row 5 Hang DB Clean and Jerk (Right Arm) 5 DB Burpee Over DB 5 Hang DB Clean and Jerk (Left Arm) Rest 2:00 after each completed round PERFORMANCE Power Clean + Hang Power Clean + Push Jerk + Split Jerk 10 Sets 1 complex every 1:30 Complex: 1 Power Clean + 1 Hang Power Clean+ 1 Push Jerk + 1 Split Jerk Build to a heavy complex Metcon (5 Rounds for time) 5 Sets 3 Power Cleans (185/125) 6 BMU (OR 8 Burpee Pull Ups) 12/10 Calorie...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 AMRAP Minute 1: Shuttle Runs Minute 2: KB Swings (53/35) Minute 3: Calorie Bike Minute 4: T2B Minute 5 Calorie Row Minute 6: Rest*Score is total reps 25′ Shuttle Runs = 1 RepRead more