BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200/150m Row 10 KB Goblet Squats Rest 2:00 5:00 AMRAP 200/150m Row 10 KB Swings Rest 2:00 16:00 AMRAP 400/300m Row 10 KB Goblet Squats 400/300m Row 10 KB Swings PERFORMANCE Pause Front Squat 3 Pause Front Squat @ 5.5/10 RPE 3 Pause Front Squats @ 6/10 RPE 3 Pause Front Squats @ 6.5/10 RPE 3 Pause Front Squats @ 7/10 RPE 3 Pause Front Squats @ 7.5/10 RPE *Pause :04 at bottom. *Perform 10/8 Calorie Echo Bike sprints between working sets (90% effort). *Rest :60 – :90 between sets. Metcon (Time) 10 Rounds 200m Run 5 C2B RX+ 3 BMUTARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 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 VESTED SUNDAY (Time) 4 Rounds 800m Run 10 Devil Presses (2×50/2×35) 20 Box Step Ups (24/20) *Wear a 20/14# vest.Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 40 Rounds 1 Power Snatch (115/75) 3 Burpee Over Bar 6 Wall Balls (20/14)Time Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE Clean Pull + Clean + Push Jerk + Split Jerk 1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Max Calorie Bike Minute 2: Max DB Front Squats Minute 3: Max Box Jump Overs Minute 4: 200m Run Minute 5: Rest PERFORMANCE Pause Back Squat + Back Squat 2 Pause Back Squats + 3 Back Squats @ 5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 5.5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 6/10 RPE 2 Pause Back Squats + 3 Back Squats @ 6.5/10 RPE 2 Pause Back Squats + 3 Back Squats @ 7/10 RPE *Pause for :02 at bottom. *In between sets perform 12/10 cal sprints on rower. * rest 60-90 seconds between sets * Metcon (4 Rounds for time) 4 Sets 200/150m Row 10 GHD (OR 15 AbMat Sit Ups) 5 Squat Cleans (135/95) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time...Read more