BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Row Minute 2: KB Swings Minute 3: Burpees (OR Up Downs) Minute 4: V-Ups Minute 5: Rest PERFORMANCE Push Jerk 3-3-3-3-3 Building to a heavy 3 Metcon (Time) 6 Rounds 200m Run 10 T2B 10  Push Jerks (115/75) RX+ (135/95)TARGET SCORE: Target time: Sub 13:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 DB Goblet Squats 10/8 Calorie Bike Rest 1:00 4:00 AMRAP 10 DB Goblet Step Back Lunges 20 Mountain Climbers Rest 1:00 PERFORMANCE Back Squat 5X5 @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 21/18 Calorie Row 15 Box Jumps (24/20)   9 Hang Squat Cleans (95/65)TARGET SCORE Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20 Calorie Row 15 Bench Dips (OR Ring Dips) 15 DB Bench Press 20 Calorie Ski 15 Barbell Curls 15 Barbell Strict Press 20 Calorie Bike 15 Bent Over Row (each side) 15 DB Shrugs PERFORMANCE Metcon (Distance) Conditioning 4 Sets (Odd Sets: Ski, Even Sets: Row) 15 Sec Easy, 15 Sec Moderate, 15 Sec Fast (45 seconds) -Rest 30 Sec- 15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast (1 minute 15 seconds) -Rest 60 Sec- 15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast, 15 Sec Faster, 15 Sec Fastest (1 minute 45 seconds) -Rest 90 Sec b/t sets-Read more

BLK LBL Fitness Club – WEIGHTLIFTING Slow Motion Dip and Drive into Tall Jerk + Jerk Balance 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE Power clean to parallel + Clean + Dip + Jerk 1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6/10 RPE 1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6.5/10 RPE 1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7/10 RPE 1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7.5/10 RPE 1 Power clean to parallel + 1 Clean + Dip +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 50/40 Calorie Bike 20 Burpee Box Get Overs (48/42) 10 Sandbag Cleans (150/100) (OR Power Cleans 185/125)TARGET SCORE: Target rounds: 4.5+Read more