BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for time) 4-8-12-16 DB Bench Press (2×50/2×35) Strict Chin Ups Calorie Bike Rest 5:00 4-8-12-16 Push Ups DB Bicep Curls (2×35/2×20) Calorie Row Rest 5:00 4-8-12-16 Bench Press (135/95) Ring Rows Calorie SkiTime cap: 10:00 per workout PERFORMANCE Conditioning (3 Rounds for time) 3 sets: 4 Rounds 20 Calorie Bikeat RPE7, 45sec Ski at RPE3, -no rest b/t rounds- -Rest 4min b/t sets-Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) For Time (Teams of 2) 400m Run (200m Each) 50 Deadlifts (225/155) 400m Run (200m Each) 75 Box Jump Overs (24/20) 400m Run (200m Each) 100 Pull-Ups 400m Run (200m Each) 75 Box Jump Overs 400m Run (200m Each) 50 Deadlifts (225/155) 400m Run (200m Each)TARGET SCORE Target time: Sub 27:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55% 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55% 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55% *Pause at each position for 2 seconds. Clean Pull + Clean + Jerk 2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk 2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk Clean...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run (OR 500m Row) 6 Single Arm DB Devil Press (L) 12 Slam Balls 6 Single Arm DB Devil Press (R) – Rest 2:00 – PERFORMANCE Power Snatch Build up to a heavy single for the day Metcon (4 Rounds for time) 4 Sets 12/10 Calorie Bike 9 Power Snatches (115/75) 6 BMU (OR 6 Burpee Pull-Ups) RX+: Snatches 135/95 Rest 1:1TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1:(:20 ON / :10 OFF) Cal Bike – Rest 1:00 Tabata 2:(:20 ON / :10 OFF) Single DB Box Step Ups – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Deadlifts – Rest 1:00 PERFORMANCE Deadlift 3 @ 6.5/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPE 3 @ 8.5/10 RPE 3 @ 9/10 RPE Metcon (AMRAP – Reps) 15:00 AMRAP 6-8-10-12-14-16…. Shuttle Runs (25ft = 1 rep) Wall Balls (20/14) AbMat Sit-Ups w. Wall Ball RX+ GHD with Wall BallTARGET SCORE Target reps: 200+Read more