BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 EMOM (:30 ON / :30 OFF) 5 -10 DB Front Squats – Rest 2:00 – 20:00 AMRAP 20/15 Calorie Row 20 Box Step Ups 10 Hang Squat Cleans PERFORMANCE Front Squat (3-3-3-3-3) Build to a heavy 3 reps in 5 working sets. F*CK AROUND FIND OUT (5 Rounds for reps) 5 Sets 1:30 AMRAP 18/13 Calorie Bike Max Squat Cleans 95/65 Rest 1:30 between sets. *Must finish the bike calories in under 1:00. RX+ Option: 21/16 Calorie Bike Max Squat Cleans 135/95TARGET SCORE: Target Reps: 4+ Reps *Scoring note: If you do not finish the calories by 1:00 subtract the calories missed from the total squat cleans that round. EX: 16/18 (2 calories short). 4 Squat Cleans completes. 4-2 = 2. Score 2 reps for the round.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY: 35:00 AMRAP 50 Single Unders (OR 50 Double Unders) 15 DB Bench Press 15 Bench Dips 20 Calorie Bike 15 DB Hammer Curls 15 Ring Rows 20 Calorie Row 15 DB Front Raises 15 DB Side RaisesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (8 Rounds for reps) 4 Sets 3:00 AMRAP 10 DB Hang Power Clean 10 Pull-Ups Rest 1:00 3:00 AMRAP 10 Burpess to 6″ Target 10 DB Front Squats Rest 1:00 PERFORMANCE Metcon (4 Rounds for reps) 4 Sets 4:00 AMRAP 16/13 Calorie Bike 400m Run Max Burpee Box Get Overs (30/24) -Rest 2:00 between each set. RX+: Max Burpee Box Get Overs (48″/42″)TARGET SCORE Target reps: 10+ FINISHER Metcon (Checkmark) 3 Rounds 10 Alternating DB Bicep Curls 10 Superintend Barbell Row 10 Band Triceps ExtensionsRead more

BLK LBL Fitness Club – WEIGHTLIFTING Weightlifting Below Knee Muscle Clean + Full Grip Tempo Front Squat + Clean Grip Sots Press 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE Clean Pull + Clean + Push Jerk + Jerk 2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE 2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE 2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Push Jerk +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Minute 1: 10-15 Calorie Row Minute 2: 10-20 KB Swings – Into – 10:00 EMOM Minute 1: 10-15 Calorie Ski Minute 2: 15-20 Push Ups – Into – 10:00 EMOM Minute 1: 15- 20 V-Ups Minute 2: :40 Plank PERFORMANCE Bench Press (5X2) 5X2 @ 8-9 RPE Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 T2B *35 Double Unders after each set RX+ Strict HSPUTARGET SCORE: Target time Sub 13:00 Time Cap: 16:00Read more