BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 30/20 Calorie Bike 10 Single Arm Front Rack DB Squat (Left) 20 Alternating DB Snatches 10 Single Arm Front Rack DB Squat (Right) PERFORMANCE Squat Snatch 5 @ 5.5/10 RPE 4 @ 6/10 RPE 3 @ 6.5/10 RPE 2 @ 7/10 RPE 1 @ 7.5/10 RPE Metcon (Time) For time: 21 Squat Snatches (95/65) 42/34 Calorie row 15 Squat Snatches (95/65) 30/24 Calorie row 9 Squat Snatches (95/65) 18/14 Calorie rowTARGET SCORE: Target Time: Sub 12:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Gorilla Rows – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Swings – Rest 1:00 PERFORMANCE Bench Press 5X5 @ 7/10 RPE Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 4 Wall Walks 8 DB Bench Press (2×50/2×35) 16 T2BTARGET SCORE: Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: Alternating Jumping Split Lunges Minute 3: AbMat Sit-ups Minute 4: DB Box Step Ups Minute 5: Rest PERFORMANCE Back Squat 5X3 @ 8/10 RPE Metcon (5 Rounds for time) 5 Rounds (Set Every 4:00) 20/15 Calorie Bike 15 DB Front Squats (2×50/2×35)TARGET SCORE: Target time: Sub 2:00 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE Conditioning (3 Rounds for time) 4 Sets (1 Set Every 10:00) 400m Run 40/30 Calorie Bike 400m Run *Scale bike reps to 30/24 if needed.TARGET SCORE: Target time: 6:00 – 7:00 Time cap: 8:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Dip + Push Jerk + Dip + Jerk 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6.5/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 7/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 7.5/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 8/10 RPE Clean Pull + Clean + Push Jerk 2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE 2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE 1 Clean...Read more