BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 12/10 Calorie Bike 9 V-Ups 6 KB Front Squats (Heavy) Rest 2:00 between sets PERFORMANCE Back Squat Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#TARGET SCORE Target time: Sub 15:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 35:00 AMRAP 20/15 Calorie Bike 10 KB Gorilla Rows (Each Side) 100′ KB Farmer Carry 20/15 Calorie Ski 10 Banded Tricep Extensions 10 Push Ups (OR Ring Push Ups) 20/15 Calorie Ski 10 Reverse Crunches 10 Russian TwistsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 20 Rounds (You Go, I Go) 2 Power Snatch (155/105) 6 Burpee Box Jump Overs (24/20) 12 Wall Balls (20/14) *If 155/105 is over 75% of your 1RM Power Snatch, scale down weight to around 75% of 1RMTARGET SCORE: Target time: Sub 27:00 Time cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Slow Motion Dip and Drive into Tall Jerk 3 Slow Motion Dip and Drive into Tall Jerk @ 5/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk @ 5/10 RPE 2 Slow Motion Dip and Drive into Tall Jerk @ 5.5/10 RPE 2 Slow Motion Dip and Drive into Tall Jerk @ 6/10 RPE Clean and Jerk Build to a 1RM in 20 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 AbMat Sit-Ups DB Deadlifts DB Front Rack Step Back Lunges *10 calorie bike between roundsTime cap: 30:00 PERFORMANCE Deadlift Set 1: 3 @ 70% or 7/10 RPE Set 2: 3 @ 80% or 8/10 RPE Set 3: 3+ @ 90% or 9/10 RPE Set 4: Max Reps at 70% or 7/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 70% Metcon (Time) 6 Rounds 200m Run 10 T2B 10 Alternating Front Rack Lunge (95/65)TARGET SCORE Target time: Sub 11:00 – 13:00 Time cap: 16:00Read more