BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 25 Single Unders (OR Double Unders) 15 DB Push Press – Rest 2:00 – 6:00 AMRAP 10 Calorie Ski 10 KB Swings – Rest 2:00 – PERFORMANCE Split Jerk (1X1) Build to a heavy single Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 75 Double Unders 10 Push Jerks (95/65) 10 T2B TARGET SCORE: Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Suitcase KB Deadlifts 10 KB Alternating Step Back Lunges 1 Mile Bike PERFORMANCE Deadlift (5-4-3-2-1) 5 @ 6/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 2 @ 8/10 RPE 1 @ 8.5/10 RPE Metcon (4 Rounds for reps) 4 Sets 3:00 AMRAP 25/20 Calorie Row 10 Box Jumps (30/24) Max Deadlifts (275/185) – Rest 2:00 between sets. TARGET SCORE Target reps: 10+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE 3 sets 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 GHD Sit Ups (Or 30 Abmat Situps) 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 Toes to bar -Rest 3 minutes between sets- TARGET SCORE: Target time: Sub 5:00 Time cap: 7:00 Accessory (No Measure) 4 Rounds 10 Barbell Strict Press @ moderate weight 10 Double DB Z-Press @ moderate weight 10 DB Snow Angel Raise @ moderate weight Rest 2:00 between sets.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP Teams of 2 (You go, I go) 15 Pull-Ups 20 Alternating DB Snatches (50/35) 30 Wallballs (20/14) *400m partner run after each roundRead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 2+2 @ 65$ 2+2 @ 65% 2+1 @ 70% 2+1 @ 70% High Hang Snatch 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% 2 @ 75% Tempo Snatch Deadlift (5X1 @ 65%) One 10 Second Temp Snatch Deadlift (ascent and descent)Read more