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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 – 15 Calorie Bike Minute 2: 5 – 10 Barbell Bench Press (Moderate/Heavy) Minute 3: 8 – 15 Calorie Ski Minute 4: 10 – 20 KB Gorilla Rows Minute 5: 10 – 20 Row Pike Ups Accessory (Checkmark) 4 Rounds 10 Incline DB Chest Fly (Moderate) – Rest 30 – 10 Seated DB Hammer Curls (Moderate) – Rest :90 –Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 250/200m Row 12 Wall Balls 8 DB Burpee Deadlifts Rest 2:00 *Start next set where you finished. PERFORMANCE Metcon (Time) For Time: 500m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 300m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy *1 Round of Cindy is: 5 Pullups 10 Pushups 15 Air Squats RX = Wear a 20/14 vestTARGET SCORE Target time: 20-22 minutes Time cap: 30 minutesRead more