BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: Max DB Front Squats Rest 2:00 8:00 EMOM Minute 1: 10 Burpee Over DB Minute 2: Max DB Power Cleans Rest 2:00 8:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 10 Burpee Over DB *Score is total reps *Score each EMOM separately PERFORMANCE Squat Clean 2 Sets 5 Squat Cleans @ 115/75 OR 5.5/10 RPE 4 Squat Cleans @ 135/95 OR 6/10 RPE 3 Squat Cleans @ 155/105 OR 6.5/10 RPE 2 Squat Cleans @ 185/125 OR 7/10 RPE 1 Squat Cleans @ 205/ 145 OR 7.5/10 RPE Rest 3:00 between sets *Reps can be fast singles or touch and go. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 400m Run 10 Pistols (OR 20 Air Squats) 15 Burpee Box Jump Overs (24/20) *100m =...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 Incline DB Bench Press (Moderate) 10 Push Ups 15/12 Calorie Ski 10 DB Hammer Curls (Moderate) 10 Ring Rows 15/12 Calorie Bike 10 Strict Hanging Knee Raises 10 Russian Twists (R+L = 1 Rep) 15/12 Calorie Row PERFORMANCE Metcon (Time) 5 Rounds 500m Row 10 Push Ups 50ft Walking Lunge 10 Push Ups *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 30:00 AMRAP Teams of 2 80 Wall Balls (20/14) 60/48 Calorie Bike 50 Hang Power Snatches (75/55) 400m Run* 30 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24/20) Split reps as desired *Only 1 partner runs the 400m per round. *400m = 1 repRead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE Snatch Grip Push Press + Snatch Balance 2 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 7/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 7.5/10 RPE Snatch Balance 3 Snatch Balance @ 7/10 RPE 2 Snatch Balance @ 7.5/10 RPE 1 Snatch Balance @ 8/10 RPE 3 Snatch Balance @ 7.5/10 RPE 2 Snatch Balance @ 8/10 RPE 1 Snatch Balacne @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 30:00 AMRAP Teams of 2 80 Wall Balls (20/14) 60/48 Calorie Bike 50 Hang Power Snatches (75/55) 400m Run* 30 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24/20) Split reps as desired *Only 1 partner runs the 400m per round. *400m = 1 repRead more