BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Press Minute 3: Single Unders (OR Double Unders) Minute 4: DB Man Makers Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 20/16 Calorie Row 12 KB Swings (70/53) 4 Wall Walks Rest 2:00 between setsTARGET SCORE: Target time Sub: 2:30 Time cap: 3:00 Push Press 5 x 5 @ 7.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM (For Quality) ODD Minute: 10 KB Front Squats (Heavy) EVEN Minute: 20 Mountain Climbers Rest 4:00 16:00 AMRAP 30/20 Calorie Bike 20 Jumping Air Squats 10 KB Box Step Ups (Moderate) PERFORMANCE Front Squat 5X5@ 7.5/10 RPE Metcon (Time) 1-2-3-4-5-6-7-8-9-10 DB Thrusters (2×50/2×35) 2-4-6-8-10-12-14-16-18-20 Shuttle Runs 25ft = 1 Shuttle RunTARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 25/20 Calorie Bike 5 Bench Press (Heavy) 10 Ring Dips (OR 15 Bench Dips) 25/20 Calorie Ski 5 AlternatingDB Bicep Curls (Heavy) (10 Total Reps 10 Single DB Head Curls 25/20 Calorie Row 5 Hanging Straight Leg Raises (OR 10 Hanging Knee Raises) 100′ Front Rack KB Carry (Moderate) PERFORMANCE Metcon (Time) 5 rounds 18 Toes to Bar 9 Shoulder to Overhead (135/95) 54 Double UndersTARGET SCORE: Target Time: Sub 10:00 Time Cap: 15:00 Zone 2 (Checkmark) 15:00 – 20:00 Zone 2 on Echo BikeRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 For Time 2000m Row 25 Wall Balls (20/14) 25 Box Jump Overs (24/20) 25 Power Cleans (115/80) 50 Wall Balls 50 Box Jump Overs 50 Hang Power Cleans 25 Wall Balls 25 Box Jump Overs 25 Power Cleans 2000m RowTARGET SCORE Target time: Sub 27:00 Time cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance + Overhead Squats 2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch 2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70-75% 1 RM Snatch Snatch Lift Off + Snatch Pull + Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch...Read more