BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE Row “Aerobic Threshold” (Distance) 6min moderate, 3min easy 5min moderate, 2:30min easy 4min moderate, 2min easy 3min moderate, 90sec easy 2min moderate, 1min easy 1min moderate, 30sec easyRead more

BLK LBL Fitness Club – WEIGHTLIFTING Dip + Jerk + BTN Dip + BTN Jerk 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 6.5/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 7/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 7.5/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 8/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 8.5/10 RPE Muscle Clean + Tall Clean + Jerk + Press in Split 3 Muscle Clean + 3 Tall Clean + 1 Jerk + 3 Press in Split @ 6/10 RPE 3 Muscle Clean + 3 Tall Clean + 1 Jerk + 3 Press in Split @ 6.5/10 RPE 3 Muscle Clean + 3 Tall Clean +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Press Minute 3: Calorie Row Minute 4: Hand Release Push-ups Minute 5: AbMat Sit-ups PERFORMANCE Metcon (Time) 150 Wall Balls 300 Double Unders 30 Ring Muscle Ups (OR 60 Pull-Ups) *Partition as desired.TARGET SCORE: Targat time: 14:00 – 16:00 Time cap: 18:00 Push Press 3-3-3-3-3 Build to a heavy 3Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 KB Deadlifts 15 Box Jump Overs – Rest 1:00 4:00 AMRAP 10 KB Front Rack Lunges 200m Run – Rest 1:00 PERFORMANCE Deadlift 3X8 @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 200m Run 20 GHD (OR 30 AbMat Sit Ups) 10 Deadlift 225/155 10 Burpee Over BarTARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 30/20 Calorie Bike 10 Single Arm Front Rack DB Squat (Left) 20 Alternating DB Snatches 10 Single Arm Front Rack DB Squat (Right) PERFORMANCE Squat Snatch 5 @ 5.5/10 RPE 4 @ 6/10 RPE 3 @ 6.5/10 RPE 2 @ 7/10 RPE 1 @ 7.5/10 RPE Metcon (Time) For time: 21 Squat Snatches (95/65) 42/34 Calorie row 15 Squat Snatches (95/65) 30/24 Calorie row 9 Squat Snatches (95/65) 18/14 Calorie rowTARGET SCORE: Target Time: Sub 12:00 Time cap: 18:00Read more