BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 5:00 AMRAP 10/8 Calorie Bike 15 Box Jump Overs 20 Push-Ups Rest 1:30 between sets. *Start the next set where you left off. PERFORMANCE Power Clean + Squat Clean + Front Squat Build to a heavy complex 1 Power Clean + 1 Squat Clean + 2 Front Squats Metcon (2 Rounds for time) 3 Rounds 7 Front Squats (135/95) 75 Double Unders Rest until 8:00 3 Rounds 7 Power Cleans (135/95) 75 Double UndersTARGET SCORE: Target time: Sub 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 7 Hang DB Clean & Jerk (R) 14 Burpee Over DB 7 Hang DB Clean & Jerk (L) Rest 2:00 after every 2 rounds. PERFORMANCE Shoulder Press 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% Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTARGET TIME: Target score: Sub 12:00 Time cap: 15:00Read more

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