BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 35:00 AMRAP 10 Chin Ups 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie BikeRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 10 Rounds (You go, I go) 200m Run 20 Wallballs (20/14) 10 Burpee Over Bar 5 Power Cleans (155/105)TARGET SCORE: Target time: Sub 30:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Tempo OHS (3 sec descent & ascent) + Sn Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop 3 Sets of: 3 Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE ** For the Snatch Power Lands, Each land counts as 1 repetition. So you will do a 2″ squat land and that will be your first rep. Then you will do a 4″ squat land and that will be your second rep. Then you will do a 6″ squat land and that will be your third repetition. You will then move onto your snatch land (which will be in a full squat) for one repetition** Snatch Pull + Hang Snatch + Snatch (4-4-3-3-3) 2 Snatch Pull + 1 Hang Snatch + 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 10 Rounds for Time 10 Hang Double DB Snatches 100 Single Unders (OR Double Unders) 10 Alternating DB Push Press 500m RowTime cap: 30:00 PERFORMANCE Hang Power Snatch (1X3) Build to a heavy 3 reps Metcon (Time) 5 Rounds 12 GHD (OR 18 AbMat Situps) 9 Hang Power Snatches (95/65) 6 BMU (OR 8 Burpee Pull-Ups)TARGET SCORE: Target time: Sub 14:00 Time cap:16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 200m Run 15 Box Jumps – Rest 2:00 – 6:00 AMRAP 200m Run 15 KB Goblet Squats – Rest 2:00 – 14:00 AMRAP 400m Run 15 Box Jumps 15 KB Goblet Squats PERFORMANCE Front Squat (5X3) 5X3 @ 7-8 RPE Metcon (4 Rounds for time) 4 Sets 250/200m Row 8 Alternating Barbell Front Rack Lunge (115/75) 16 Front Squats (115/75) -Rest 1:00 between setsTARGET SCORE Target time: Sub 3:30 Time cap: 4:00Read more