BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 250/200m Row 10 DB Bench Press Rest 2:00 6:00 AMRAP 250/200m Row 15 Air Squats Rest 2:00 12:00 AMRAP 500/400m Row 20 DB Bench Press 30 Air Squats PERFORMANCE Metcon (AMRAP – Rounds and Reps) 25:00 Partner AMRAP: 5 Strict Pull-ups 10 Push-ups 15 Air Squats -Switch rounds back and forth with your partner- RX = Wear a 20/14# vest.TARGET SCORE Target number of rounds: 20+ rounds (total) Minimal number of rounds before scaling: 15 rounds (total)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 15 DB Seated Strict Press (Moderate) 20/15 Calorie Row 10 V-Ups 15 Flutter Kicks (L+R = 1 Rep) PERFORMANCE Vested Sunday (Time) 6 Rounds 30/24 Calorie Bike 20 Burpee to 6” Target 10 Alternating DB Snatches (70/50) *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 (You Go, I Go) 30:00 AMRAP 3 Wall Walks 9 T2B 12 Deadlift (185/125) *400m partner run after every 2 roundTARGET SCORE Target rounds: 12+ Total (6 Each)Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press (5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6.5/10 RPE 3 SOTS Press @ 7/10 RPE 1 SOTS Press @ 7.5/10 RPE ) 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6.5/10 RPE 3 SOTS Press @ 7/10 RPE 1 SOTS Press @ 7.5/10 RPE Muscle Snatch + Snatch Balance + Overhead Squat 3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE 3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 7/10 RPE 3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 7.5/10 RPE Snatch 3 Squat Snatch @ 6/10 RPE 3 Squat Snatch @ 6.5/10 RPE 2 Squat Snatch @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Swings Minute 2: Calorie Row Minute 3: KB Gorilla Rows Minute 4: AbMat Sit-Ups Minute 5: Plank PERFORMANCE Clean and Jerk 10:00 EMOM 5 Unbroken Clean and Jerks Option 1: (95/65) Option 2: (115/75) Option 3: (135/95) Metcon (Time) 5 Sets 10 Hang Power Cleans (95/65) 10 Lateral Burpees Over Bar 10/8 Calorie Bike Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:30Read more