BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) For Time 250m Row 5 Push Ups 5 KB Swings 5 Goblet Squats 500m Row 10 Push Ups 10 KB Swings 10 Goblet Squats 750m Row 15 Push Ups 15 KB Swings 15 Goblet Squats 1000m Row 20 Push Ups 20 KB Swings 20 Goblet Squats 750m Row 15 Push Ups 15 KB Swings 15 Goblet Squats 500m Row 10 Push Ups 10 KB Swings 10 Goblet Squats 250m Row 5 Push Ups 5 KB Swings 5 Goblet SquatsTime Cap: 30:00 PERFORMANCE Metcon (Time) For Time: 800m Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 400m Run 20 Pull-Ups 40 Push-Ups 60 Air Squats 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats RX = Wear a 20/14# vest.TARGET SCORE Target time: 18-20 minutes Time cap: 30 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP 20 DB Bench Press (Light-Moderate) 20 DB Bent Over Rows (Light-Moderate) 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 200m Run 100′ DB Farmer Carry (Heavy) 100′ Walking Lunge (Body Weight) 20 Calorie Ski PERFORMANCE VESTED SUNDAY (AMRAP – Rounds and Reps) 20:00 AMRAP 250/200m Row 15 KB Swings (53/35) 15 KB Deadlifts (2×53/2×35) 200m KB Farmer Carry (2×53/2×35) *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 5 rounds 12/10 Calorie Echo Bike 12 GHD Sit Ups -then- 100 Dumbbell Snatch (50/35) (split) -then- 5 rounds 12/10 Calorie Echo Bike 8 Burpee Pull Ups -then- 100 Kipping Handstand Push Ups (split) *Both partners working on opposite movements during 5 round couplets at the same time. Each partner completed all reps for each of the 5 rounds. RX+ 15/12 Calorie Bike 15 GHD 10 Burpee Pull Ups 100 SHSPUTARGET SCORE Target Time: 25-30 minutes Time Cap:40 minutesRead more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 1 SOTS Press @ 5.5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 1 SOTS Press @ 5.5/10 RPE Snatch Balance + Overhead Squats 2 Snatch Balance + 2 Overhead Squat @ 5.5/10 RPE 2 Snatch Balance + 2 Overhead Squat @ 6/10 RPE 2 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE 2 Snatch Balance + 1 Overhead Squat @ 7/10 RPE Snatch 3 Squat Snatch @ 5.5/10 RPE 2 Squat Snatch @ 6/10 RPE 1 Squat Snatch @ 6.5/10 RPE 3 Squat Snatch @ 6/10 RPE...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20/15 Calorie Bike 12 DB Front Rack Alternating Lunges 12 Goblet Squats Rest 2:00 after every 3 rounds PERFORMANCE Deadlift Build to a 1 RM (OR a heavy single 10/10 RPE) Metcon (Time) 3 Rounds 200m Run 8 Overhead KB Alternating Lunges (53/35) (Right) 10 Box Jumps (30/24) 8 Overhead KB Alternating Lunges (53/35) (Left)TARGET SCORE Target time: Sub 10:00 Time cap: 14:00Read more