BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 12 Wall Balls 12 Russian KB Swings Rest 2:00 after every 3 rounds. PERFORMANCE Back Squat ( ) Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 75% Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14…. Hang DB Squat Cleans (2×50/2×35) Box Jumps (24/20)TARGET SCORE: Target reps: 112+ Reps (Completing the round of 14)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 200m Run 10 Barbell Bicep Curls 10 Barbell Strict Press 200m KB Farmer Carry (Heavy) 10 KB Gorilla Rows (5 per side) 10 Push Ups 200m Row 10 Row Pike Ups 10 Strict Hanging Leg Raises PERFORMANCE Metcon (Time) Vested partner 32 rounds, you go I go 2 sand bag cleans 4 burpees 6 wall balls 8 bicep curls 400 m run after every 4 roundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 80 Back Squats (135/95) 60 Burpee Box Jump Overs (24/20) 40 Clean and Jerks (135/95) 20 Wall WalksTARGET SCORE: Target time: Sub 28:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 2 Snatch Grip Push Press + 2 O.H.S @ 6/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 7/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 7.5/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 8/10 RPE Pause Snatch Balance 3 Pause Snatch Balance @ 6.5/10 RPE 3 Pause Snatch Balance @ 6.5/10 RPE 2 Pause Snatch Balance @ 7/10 RPE 2 Pause Snatch Balance @ 7/10 RPE 1 Pause Snatch Balance @ 8/10 RPE * :02 pause at bottomRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Calorie Bike KB Deadlift KB Front Rack Lunge *30 double unders or 60 single under after each round.Time Cap: 25:00 PERFORMANCE Accessory (No Measure) *If time permits 3 – 4 sets 10 DB Single Leg RDL (5 per side) 10 DB Weighted Glute Bridges Deadlift Set 1: 3 @ 70% or 7/10 RPE Set 2: 3 @ 80% or 8/10 RPE Set 3: 3+ @ 90% or 9/10 RPE Set 4: Max Reps at 70% or 7/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 70% Metcon (Time) 30-20-10 T2B DB Front Rack Lunges (2×50/2×35) *100 double unders after each setTARGET SCORE: Target time: Sub 10:00 Time cap: 14:00Read more