BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meter Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-ups – Rest 1:00 PERFORMANCE Paused Front Squat 3 @ 6/10 RPE 3 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE * 3 Second Pause at Bottom Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP  6 DB Box Step Overs (2×50/2×35) (24/20)  9 Front Squats (115/85) 12 T2B 15/12 Calorie Bike RX+ Front Squats 135/95TARGET SCORE: Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 100 Single Unders (OR Double Unders) 10 KB Gorilla Rows (Each Side) 150′ KB Farmer Carry 20/15 Calorie Row 10 Bench Press (Moderate) 10 Ring Dips 20/15 Calorie Bike 10 DB Hammer Curls 10 DB Strict Press PERFORMANCE Conditioning (Checkmark) 3 Sets 400m Row or Ski at RPE7 45sec Bike at RPE3 400m Row or Ski at RPE7 45sec Bike at RPE3 400m Row or Ski at RPE7 45sec Bike at RPE3 400m Row or Ski at RPE7 45sec Bike at RPE3 *Rest 4 Min between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 8 Rounds (4 Rounds Each) 5 Sandbag Cleans (150/100) (OR Power Cleans 185/125) 10 C2B 15 Box Jump Overs (24/20) *30/24 Calorie bike after each round (Split)TARGET SCORE Target time: Sub 26:00 Time cap: 30:00 “BASELINE” (Time) FOR TIME 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Ring Rows or Pull-Ups *New Benchmark Workout -10:00 Hard Cap- (Score is Time)Read more

BLK LBL Fitness Club – WEIGHTLIFTING High Hang Clean + Push Jerk 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70-73% 1 RM Clean and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2 Ring Rows Minute 3: V-Ups Minute 4: DB Push Press Minute 5: Rest PERFORMANCE Power Snatch 8:00 EMOM 8 @ 5/10 RPE 6 @ 5.5/10 RPE 4 @ 6/10 RPE 2 @ 6.5/10 RPE 8 @ 5.5/10 RPE 6 @ 6/10 RPE 4 @ 6.5/10 RPE 2 @ 7/10 RPE Metcon (4 Rounds for time) 4 Sets (1 set every 6:00) 27/21 Calorie Row 21 GHD (OR 30 AbMat Sit-ups) 15 Hang Power Snatch (75/55)TARGET SCORE: Target time: Sub 4:00 Time cap: 5:00Read more