BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 750m Row 30 Double KB Deadlifts 30 Jumping Lunges PERFORMANCE Deadlift (1X3) Build to a heavy 3 reps. Metcon (Time) 400m Run 40 Box Jump Overs (24/20) 10 Deadlifts (225/155) 400m Run 30 Box Jump Overs 10 Deadlifts 400m Run 20 Box Jump Overs 10 DeadliftTARGET 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 Bench Press (Light-Moderate) 20 Ring Rows 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 20 Calorie Row 100′ KB Farmer Carry (Heavy) 100′ Walking Lunge 20 Calorie SkiRead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat ** Pause for 3 seconds in the bottom of the overhead squat** 3 Snatch Push Press + 2 Pause OHS @ 5/10 RPE 3 Snatch Push Press + 2 Pause OHS @ 6/10 RPE 3 Snatch Push Press + 1 Pause OHS @ 7/10 RPE 3 Snatch Push Press + 1 Pause OHS @ 7.5/10 RPE 3 Snatch Push Press + 1 Pause OHS @ 7.5/10 RPE High Hang Snatch + Hang Snatch + Snatch 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6/10 RPE 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7/10 RPE 1 High Hang Snatch + 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) For Time 50/40 Calorie Bike 45 Single KB Squats 40/30 Calorie Bike 35 Double KB Push Press 30/20 Calorie Bike 25 Double KB Squats 20/10 Calorie Bike 15 Double KB Strict Press 10/5 Calorie BikeTime Cap: 30:00 PERFORMANCE Metcon (Time) 4 Rounds 9 Devil Press (50s/35s) 12 DB Box Step Overs (50s/35s) (24/20) 15 GHD (OR 20 AbMat Situps)TARGET SCORE Target time: Sub 16:00 Time cap: 20:00 Metcon (Checkmark) FINISHER 3 Rounds 10 Diamond Push Ups 10 Chin ups 15 DB Hammer CurlsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 EMOM (:30 ON / :30 OFF) 10 DB Bench Press – Rest 2:00 – 10:00 AMRAP 2-4-6-8-10…. Burpees DB Hang Clean & Jerks – Rest 2:00 – 10:00 AMRAP 2-4-6-8-10… Calorie Ski Single Arm Devil Press PERFORMANCE Power Clean and Jerk Build to a heavy a single Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 6 Power Clean & Jerk (135/95) 12 C2B 500m Row RX+ 155/105TARGET SCORE: Target rounds 3.5+Read more