BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE 3 sets 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 GHD Sit Ups (Or 30 Abmat Situps) 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 Toes to bar -Rest 3 minutes between sets- TARGET SCORE: Target time: Sub 5:00 Time cap: 7:00 Accessory (No Measure) 4 Rounds 10 Barbell Strict Press @ moderate weight 10 Double DB Z-Press @ moderate weight 10 DB Snow Angel Raise @ moderate weight Rest 2:00 between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP Teams of 2 (You go, I go) 15 Pull-Ups 20 Alternating DB Snatches (50/35) 30 Wallballs (20/14) *400m partner run after each roundRead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 2+2 @ 65$ 2+2 @ 65% 2+1 @ 70% 2+1 @ 70% High Hang Snatch 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% 2 @ 75% Tempo Snatch Deadlift (5X1 @ 65%) One 10 Second Temp Snatch Deadlift (ascent and descent)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 10:00 EMOM Minute 1: DB Bench Press Minute 2: DB Bent Over Row -Into- 10:00 EMOM Minute 1: Hang DB Clean & Jerks Minute 2: Calorie Ski Erg -Into- 10:00 EMOM Minute 1: Calorie Row Minute 2: Hand Release Push Up PERFORMANCE Metcon (Time) 10-20-30 T2B Hang Power Cleans (115/75) Bar Facing Burpees RX+ (135/95) TARGET SCORE: Target time: Sub 12:00 Time cap: 16:00 Hang Power Clean + Jerk (Weight) 3+2 @ 6/10 RPE 3+2 @ 6.5/10 RPE 3+1 @ 7/10 RPE 3+1 @ 7.5/10 RPE 2+1 @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 400m Run 20 Jumping Air Squats 20 DB Surrenders PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 20/16 Calorie Bike 50′ DB Walking Lunge (Farmer Carry) (50s/35s) 10 Box Jumps (24/20) 20/16 Calorie Bike 50′ DB Front Rack Walking Lunge 10 Box Jumps TARGET SCORE: Target Rounds: 2.5+ Metcon (No Measure) ACCESSORY 3 ROUNDS 10 Banded Hamstring Curls 10 Goblet Squats 10 RDL’s (Each Side) – Rest 1-2 minutes between sets –Read more