BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds .5 Mile Bike 10 DB Front Squats 10 Burpees Over DB Rest 2:00 after every 3 rounds PERFORMANCE Back Squat 4 Back Squats @ 5.5/10 RPE 4 Back Squats @ 6.5/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 8.5/10 RPE *Perform 5 jumping air squats + 100′ sprint after each set. *Rest :60 – :90 between sets. Metcon (2 Rounds for time) 2 Sets 20 Burpee Over Rower 500/400m Row 20 Burpee Over Rower -rest 1:1 b/t sets-TARGET SCORE: Target time: Sub 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 20 Alternating DB Curls (10 each arm) 10 DB Reverse Flys 20/15 Calorie Ski 20 Banded Tricep Extensions 10 DB Push Ups 20/15 Calorie Bike 20 DB Sit-Ups 10 DB Russian Twist (R+L = 1 Rep) PERFORMANCE VESTED SUNDAY (Time) 100/80 Calorie Bike 5 Rounds 20 KB Swings 20 Push Ups 20 Sit Ups 100/80 Calorie Bike *Wear a 20/14# vestTime Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Jerk Balance + Press In Split 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE 1 Clean Deadlift to...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 16 Rounds 200m Run 4 Power Cleans (155/105) 6 Box Jump Overs (24/20) 8 Wall Balls (20/14)TARGET SCORE: Target time: Sub 26:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Squat Cleans – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE Pause Front Squat 2 Pause Front Squat + 1 Tempo Front Squat @ 7.5/10 RPE 2 Pause Front Squat + 1 Tempo Front Squat @ 7.8/10 RPE 2 Pause Front Squat + 1 Tempo Front Squat @ 8/10 RPE 2 Pause Front Squat + 1 Tempo Front Squat @ 8.5/10 RPE 2 Pause Front Squat + 1 Tempo Front Squat @ 9/10 RPE *After each set 10/8 calorie bike sprint. Pause Squat = Pause for 3 seconds at bottom Tempo Front Squat = 5 seconds down, 3 seconds pause at bottom *Rest :60 – :90...Read more