BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP 20 DB Bench Press (Light-Moderate) 20 DB Bent Over Rows (Light-Moderate) 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 200m Run 100′ DB Farmer Carry (Heavy) 100′ Walking Lunge (Body Weight) 20 Calorie Ski PERFORMANCE VESTED SUNDAY (AMRAP – Rounds and Reps) 20:00 AMRAP 250/200m Row 15 KB Swings (53/35) 15 KB Deadlifts (2×53/2×35) 200m KB Farmer Carry (2×53/2×35) *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 5 rounds 12/10 Calorie Echo Bike 12 GHD Sit Ups -then- 100 Dumbbell Snatch (50/35) (split) -then- 5 rounds 12/10 Calorie Echo Bike 8 Burpee Pull Ups -then- 100 Kipping Handstand Push Ups (split) *Both partners working on opposite movements during 5 round couplets at the same time. Each partner completed all reps for each of the 5 rounds. RX+ 15/12 Calorie Bike 15 GHD 10 Burpee Pull Ups 100 SHSPUTARGET SCORE Target Time: 25-30 minutes Time Cap:40 minutesRead more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 1 SOTS Press @ 5.5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 1 SOTS Press @ 5.5/10 RPE Snatch Balance + Overhead Squats 2 Snatch Balance + 2 Overhead Squat @ 5.5/10 RPE 2 Snatch Balance + 2 Overhead Squat @ 6/10 RPE 2 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE 2 Snatch Balance + 1 Overhead Squat @ 7/10 RPE Snatch 3 Squat Snatch @ 5.5/10 RPE 2 Squat Snatch @ 6/10 RPE 1 Squat Snatch @ 6.5/10 RPE 3 Squat Snatch @ 6/10 RPE...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20/15 Calorie Bike 12 DB Front Rack Alternating Lunges 12 Goblet Squats Rest 2:00 after every 3 rounds PERFORMANCE Deadlift Build to a 1 RM (OR a heavy single 10/10 RPE) Metcon (Time) 3 Rounds 200m Run 8 Overhead KB Alternating Lunges (53/35) (Right) 10 Box Jumps (30/24) 8 Overhead KB Alternating Lunges (53/35) (Left)TARGET SCORE Target time: Sub 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 – 15 Calorie Bike Minute 2: 5 – 10 Barbell Bench Press (Moderate/Heavy) Minute 3: 8 – 15 Calorie Ski Minute 4: 10 – 20 KB Gorilla Rows Minute 5: 10 – 20 Row Pike Ups Accessory (Checkmark) 4 Rounds 10 Incline DB Chest Fly (Moderate) – Rest 30 – 10 Seated DB Hammer Curls (Moderate) – Rest :90 –Read more