BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 3 Rounds 1000m Row 800m Run 30 KB Goblet SquatsTime Cap: 30:00 Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.*Optional Accessory PERFORMANCE Back Squat 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 (4 Rounds for time) 4 Sets 15 GHD (OR 25 AbMat Sit-Ups) 12/10 Calorie Bike 9 Front Squats (135/95) Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (135/95) (OR Moderate) 12 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Row 10 Seated DBPress 12 Hammer Curls (Both arms at the same time) 20/15 Calorie Ski 10 DB Weighted Sit-Ups 12 Flutter Kicks (R+L = 1 rep) PERFORMANCE Metcon (Time) Vested Easter Sunday: 5 rounds for time: Weight: 115/75 lbs 12 deadlifts 9 hang power cleans 6 push jerks 400 meter runRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 20 Rounds 3 Power Snatch (115/75) 6 C2B 12/10 Calorie RowTARGET SCORE: Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 O.H.S @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 O.H.S @ 6/10 RPE 3 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 + 1 O.H.S @ 7.5/10 RPE Snatch Balance 5 Snatch Balance @ 5/10 RPE 4 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 6/10 RPE 2 Snatch Balance @ 6.5/10 RPE 1 Snatch Balance @ 7/10 RPE Snatch Grip Overhead Hold :30 Snatch Grip Overhead Hold :30 Snatch Grip Overhead Hold :30 Snatch Grip Overhead Hold :30 Snatch Grip Overhead HoldRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Odd Minute: 12 DB RDL (6R/6L) Even Minute: 10 – 15 V-Ups Metcon (AMRAP – Reps) 1:00 Max Calorie Bike Rest :30 1:00 DB Deadlifts in unbroken sets of 5+ Rest :30 1:00 Max Lateral Burpees Over DBs Rest :30 2:00 Max Calorie Bike Rest :30 2:00 DB Deadlifts in unbroken sets of 5+ Rest :30 2:00 Max Lateral Burpees Over DBs Rest :30 1:00 Max Calorie Bike Rest :30 1:00 DB Deadlifts in unbroken sets of 5+ Rest :30 1:00 Max Lateral Burpees Over DBsScore is total reps combined. PERFORMANCE Deadlift Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5 RPE Set 3: 5+ @ 85% OR 8.5 RPE Set 4: MAX Reps at 65% OR 6.5 RPE *Score reps and weight for set 3. *In notes enter max reps...Read more