BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 15 DB Seated Strict Press (Moderate) 20/15 Calorie Row 10 V-Ups 15 Flutter Kicks (L+R = 1 Rep) PERFORMANCE Vested Sunday (Time) 6 Rounds 30/24 Calorie Bike 20 Burpee to 6” Target 10 Alternating DB Snatches (70/50) *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 (You Go, I Go) 30:00 AMRAP 3 Wall Walks 9 T2B 12 Deadlift (185/125) *400m partner run after every 2 roundTARGET SCORE Target rounds: 12+ Total (6 Each)Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press (5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6.5/10 RPE 3 SOTS Press @ 7/10 RPE 1 SOTS Press @ 7.5/10 RPE ) 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6.5/10 RPE 3 SOTS Press @ 7/10 RPE 1 SOTS Press @ 7.5/10 RPE Muscle Snatch + Snatch Balance + Overhead Squat 3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE 3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 7/10 RPE 3 Muscle Snatch + 2 Snatch Balance + 1 Overhead Squat @ 7.5/10 RPE Snatch 3 Squat Snatch @ 6/10 RPE 3 Squat Snatch @ 6.5/10 RPE 2 Squat Snatch @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Swings Minute 2: Calorie Row Minute 3: KB Gorilla Rows Minute 4: AbMat Sit-Ups Minute 5: Plank PERFORMANCE Clean and Jerk 10:00 EMOM 5 Unbroken Clean and Jerks Option 1: (95/65) Option 2: (115/75) Option 3: (135/95) Metcon (Time) 5 Sets 10 Hang Power Cleans (95/65) 10 Lateral Burpees Over Bar 10/8 Calorie Bike Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:30Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bench Press 10 @ 5/10 RPE 8 @ 6/10 RPE 6 @ 7/10 RPE 4 @ 8/10 RPE 2 @ 9/10 RPE *Superset with 5 strict chin ups Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 5 – 10 Ring Dips (OR 15 – 20 Bench Dips) Minute 2: 10 – 20 Sumo Deadlift High Pulls (75/55) Minute 3: 8 – 15 Calorie Bike Minute 4: 10 – 20 Row Pike Ups Minute 5: 10 – 20 Russian Twists (L+R = 1 Rep)Read more