BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: Max Air Squats Minute 4: Max V-Ups Minute 5: Rest*Score is total air squats and v-ups each round. 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 (AMRAP – Rounds and Reps) 12:00 AMRAP 12/10 Calorie Bike 9 Box Jumps (24/20) 6 Power Snatch (115/75) RX+ Power Snatch 135/95TARGET SCORE: Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Bench Press (light) 20 Banded Tricep Extensions 20/15 Calorie Row 10 Strict Chin Ups 10 DB Hammer Curls (moderate/heavy) 20/15 Calorie Bike 20 AbMat Sit-Ups :30 PlankRead more

BLK LBL Fitness Club – WEIGHTLIFTING Split Jerk 3 Split Jerk @ 65% 1 RM Jerk 2 Split Jerk @ 75% 1 RM Jerk 1 Split Jerk @ 80% 1 RM Jerk 1 Split Jerk @ 85% 1 RM Jerk 1 Split Jerk @ 90% 1 RM Jerk 1 Split Jerk @ 95% 1 RM Jerk 1 Split Jerk @ 100+% 1 RM Jerk Clean Pull + Clean + Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 250/200m Row 10 Burpee Over Rower 10 KB Deadlifts Rest 2:00 between sets *Start the next set where you left off at the previous set. 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 at 65% Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAPs 25/20 Calorie Bike Max DB Box Step Overs (2×50/2×35)(24/20) Rest 2:00 between setsTARGET SCORE: Target Reps: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 200m Run 10 AbMat Sit-Ups 10 Russian KB Swings (70/53) 10 Step Back Lunges 400m Run 20 AbMat Sit-Ups 20 Russian KB Swings 20 Step Back Lunges 600m Run 30 AbMat Sit-Ups 30 Russian KB Swings 30 Step Back Lunges 400m Run 20 AbMat Sit-Ups 20 Russian KB Swings 20 Step Back Lunges 200m Run 10 AbMat Sit-Ups 10 Russian KB Swings 10 Step Back LungesTARGET SCORE: Target time: Sub 20:00 Time cap: 25:00 Body Building (Accessory) (Checkmark) 3-4 Sets 10 Ring Dips 10 Hand Release Push-Ups 10 DB Hammer CurlsRead more