BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 2 Rounds 5 DB Squat Cleans (moderate/heavy) 10 Burpees Over DB 15 V-Ups 20 Calorie Bike Rest 2:00 after every 2 rounds PERFORMANCE Power Clean + Hang Squat Clean Build to a heavy unbroken complex. Metcon (5 Rounds for time) 5 Sets 20 GHD (OR 30 AbMat Sit-ups) 10 HSPU 5 Hang Squat Cleans (135/95) Rest 1:1TARGET SCORE: Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Ski 10 KB Snatches (5R/5L) Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 10 Hand Release Push-Ups Rest 2:00 PERFORMANCE Push Press 10 @ 6/10 RPE 8 @ 7/10 RPE 6 @ 8/10 RPE 4 @ 9/10 RPE 2 @ 10/10 RPE Metcon (2 Rounds for time) 2 Sets 15-12-9 Pull-Ups Alternating DB Snatches (50/35) *200m Run after each round Rest 2 minutes between sets. RX+ DB Snatches 70/50TARGET SCORE: Target time: Sub 6:30 Time cap: 8:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10 Sets (Every 1:30) 250/200m Row – Rest 2:00 – 2 Sets 5:00 AMRAP 10 DB Front Squats 10 Box Jump Overs Rest 2:00 between setsRow Time cap: 1:15 Scale: 200/150m PERFORMANCE Metcon (Time) 100/80 Calorie Bike *Every minute on the minute (Including 0:00) perform 5 lateral burpees over the barTARGET SCORE: Target time: Sub 10:00 Time cap: 15:00 Front Squat 5X3 @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM 10 DB Bench Press Heavy 10 Kipping Pull-Ups Rest 1:00 10:00 EMOM 10 Diamond Push-Ups 10 DB Bent Over Row (Moderate) Rest 1:00 10:00 EMOM 10 DB Bicep Curls (Moderate) 10 DB Z Press (Moderate) PERFORMANCE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 10 KB Push Press (53s/35s) 200m Run 20 AbMat Sit-Ups 200m RunTARGET SCORE: Target Rounds: 4+ Zone 2 (Checkmark) Perform 25 minutes of Zone 2. Choose between Row, Bike, Ski or Run.This should be easy work as in RPE of 3-4Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 60% 1 RM Snatch 2 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 80% 1 RM Snatch 1 Snatch Balance @ 85% 1 RM Snatch 1 Snatch Balance @ 90% 1 RM Snatch 1 Snatch Balance @ 95% 1 RM Snatch 1 Snatch Balance @ 100+% 1 RM Snatch Snatch Pull + Snatch 2 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch 2 Snatch Pull + 1 Snatch @ 75% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 80% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 85% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 90% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 95-100% 1 RM Snatch Floating Snatch Deadlift 3 @ 95% 3 @ 95% 3 @ 100% 3 @ 100%Read more