BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB Power Cleans – Rest 1:00 Score is total reps PERFORMANCE Power Clean 3 Power Clean @ 6/10 RPE 3 Power Clean @ 6.5/10 RPE 2 Power Clean @ 7/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 9/10RPE LEGENDS 23.5 (3 Rounds for reps) 3:00 AMRAP 10 Power Clean (155/115) 10 T2B Rest 1:00 3:00 AMRAP 8 Power Clean (185/135) 8 T2B Rest 1:00 3:00 AMRAP 6 Power Clean (205/145) 6 T2B RX 50-54 M: 135/155/185 F: 95/115/125 55-59 M: 115/135/155 F: 75/85/95 60+ Same weight as 55-59 T2B: 5/4/3Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 10 Bench Press (95/65) (135/95) (155/105) Minute 2: 12/10 Calorie Ski Minute 3: 10 Ring Dips (OR 15 Matador Dips or 20 Bench Dips) Minute 4: 12/10 Calorie Bike Minute 5: :45 Plank Minute 6: Rest 1:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 400m Run 10 KB Gorilla Rows (5 per side) 10 KB Alternating Step Ups (R) 10 KB Alternating Step Ups (L) 20 AbMat Sit Ups Rest 1:00 between setsTime Cap: 6:00 PERFORMANCE LEGENDS 23.1 (AMRAP – Reps) 5:00 AMRAP 1 Rep Max Snatch Rest 1:00 5:00 AMRAP 2-4-6-8-10…. DB Squats (2×50/2×35) C2B Rest 1:00 AMRAP 5:00 1 Rep Max SnatchScore combined reps completed in AMRAP 2. Score max snatch weights in 23.1A. LEGENDS 23.1A (2 Rounds for weight) Score total weight lifted for snatch 1 and 2.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500m Row 20 KB Swings 10 Burpees 200m KB Carry Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 75 Double Unders 12 Single Arm Devil Press (50/35) 12 HSPU RX+ Single Arm Devil Press (70/50) Strict HSPUTARGET SCORE Target rounds: 5+ Accessory (Checkmark) 3 Sets 5 Strict Pull Ups 21’s Barbell Curls 10 Single Arm Bent Over Row (HEAVY) (5 per arm) Rest 1:00 – 2:00 between each set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON/:30 OFF) Minute 1: Single Arm DB Thruster (R) Minute 2: Calorie Bike Minute 3: Single Arm DB Thruster (L) Minute 4: Alternating Jumping Lunges Minute 5: Rest *Score is total reps PERFORMANCE Overhead Squat 5 Overhead Squat @ 5.5/10 RPE 5 Overhead Squat @ 5.5/10 RPE 5 Overhead Squat @ 6/10 RPE 5 Overhead Squat @ 6/10 RPE 5 Overhead Squat @ 6/10 RPE Metcon (4 Rounds for time) 4 Sets 21/16 Calorie Row 15 Wall Balls (20/14) 9 Box Jumps (30/24) Rest 2:00 between sets RX+ Wall Ball 30/20TARGET SCORE Target time: sub 2:30 Time cap: 3:00Read more