BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 25/20 Calorie Bike 5 Bench Press (Heavy) 10 Ring Dips (OR 15 Bench Dips) 25/20 Calorie Ski 5 AlternatingDB Bicep Curls (Heavy) (10 Total Reps 10 Single DB Head Curls 25/20 Calorie Row 5 Hanging Straight Leg Raises (OR 10 Hanging Knee Raises) 100′ Front Rack KB Carry (Moderate) PERFORMANCE Metcon (Time) 5 rounds 18 Toes to Bar 9 Shoulder to Overhead (135/95) 54 Double UndersTARGET SCORE: Target Time: Sub 10:00 Time Cap: 15:00 Zone 2 (Checkmark) 15:00 – 20:00 Zone 2 on Echo BikeRead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance + Overhead Squats 2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch 2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70-75% 1 RM Snatch Snatch Lift Off + Snatch Pull + Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 For Time 2000m Row 25 Wall Balls (20/14) 25 Box Jump Overs (24/20) 25 Power Cleans (115/80) 50 Wall Balls 50 Box Jump Overs 50 Hang Power Cleans 25 Wall Balls 25 Box Jump Overs 25 Power Cleans 2000m RowTARGET SCORE Target time: Sub 27:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for distance) 7:00 AMRAP Max Distance Row – Rest 1:00 – 7:00 AMRAP Max Distance Bike – Rest 1:00 – 7:00 AMRAP Max Distance Ski Erg Accessory (Checkmark) 4 Sets 10 DB HammerCurls (Moderate) 10 Push Ups 10 DB Bent Over Row (Heavy) :30 Plank Rest 1:00 – 2:00 between sets PERFORMANCE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Burpees 15 KB Swings (53/35) 100 Double UndersTARGET SCORE: Target rounds: 4.5+ Bench Press 10 @ 6/10 RPE 5 @ 7/10 RPE 3 @ 8/10 RPE 10 @ 7/10 RPE 5 @ 8/10 RPE 3 @ 9/10 RPE -Superset with 5 chin upsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10/8 Calorie Bike 10 Box Jumps Rest 1:00 4:00 AMRAP 200m Run 10 DB Deadlifts Rest 1:00 PERFORMANCE Deadlift 3 @ 7/10 RPE 3 @ 8/10 RPE 3 @ 8.5/10 RPE 3 @ 9/10 RPE Metcon (Time) For Time: Buy In 800m Run 8 Rounds 8 Deadlifts 225/155 8 T2B Buy Out 800m RunTARGET SCORE: Target time: Sub 16:00 Time cap: 20:00Read more