BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Plate Ground to Overhead 10 Burpee Over Rower 500m Row 15 Plate Ground to Overhead 15 Burpee Over Rower 750m Row 20 Plate Ground to Overhead 20 Burpee Over Rower 1000m Row 25 Plate Ground to Overhead 25 Burpee Over Rower 750m Row 20 Plate Ground to Overhead 20 Burpee Over Rower 500m Row 15 Plate Ground to Overhead 15 Burpee Over Rower 250m Row 10 Plate Ground to Overhead 10 Burpee Over RowerTime Cap 30:00 PERFORMANCE Overhead Squat 2 Overhead Squat @ 7/10 RPE 2 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 9/10 RPE 1 Overhead Squat @ 8.5/10 RPE Metcon (Time) 27-21-15-9 Power Snatches (95/65) *75 Double Unders after each set.TARGET SCORE Target time: Sub 12:00 Time cap: 16:00Read 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) KB Goblet Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score is total reps PERFORMANCE Power Clean 2 Power Clean @ 7/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE 1 Power Clean @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 15 DB Box Step Ups (50/35) 30 V-Ups 14 DB Forward Lunges (50/35)TARGET SCORE Target Rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 75 Single Unders 10 DB Push Ups 10 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 10 Banded Lat Pull Downs 20/15 Calorie Ski 10 Plank DB Drag 10 DB AbMat Sit Ups PERFORMANCE VESTED SUNDAY (Time) 6 Rounds 400m Run 25 Box Step Ups (24/20) 25 Push Ups *Wear a 20/14# VestTime Cap: 35:00Read 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 High-Hang Snatch 3 High Hang Snatch @ 5.5/10 RPE 3 High Hang Snatch @ 6/10 RPE 2 High Hang Snatch @ 6.5/10 RPE 2 High Hang Snatch @ 7/10 RPE Snatch 2 Snatch @ 7/10 RPE 2 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Buy In 100/80 Calorie Row 20 Rounds 5 Wall Balls 3 Burpee Over Bar 1 Power Clean 155/105 Buy Out 100/80 Calorie Bike RX+ Power Clean 185/125TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more