BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Ski 10 Alternating DB Bicep Curls (Each arm) (Moderate) 10 Ring Rows 20/15 Calorie Row 10 Step Back Lunges 100′ KB Farmer Carry (Heavy) PERFORMANCE Metcon (10 Rounds for time) 10 Sets 20/16 Calorie Row 10 Lateral Burpees over Rower Rest 1:00 between setsTARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch 2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch 2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch 1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch *All pauses are for 2 seconds at bottom of squat position 2 Position Snatch 2 Position Snatch @ 60% 1 RM Snatch 2 Position Snatch @ 65% 1 RM Snatch 2 Position Snatch @ 68% 1 RM Snatch 2 Position Snatch @ 70%...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 500m Row 20 Wall Balls (20/14) 10 T2B 500m Row 30 Wall Balls 20 T2B 500m Row 40 Wall Balls 30 T2B 500m Row 50 Wall Balls 40 T2B 500m Row 40 Wall Balls 30 T2B 500m Row 30 Wall Balls 20 T2B 500m Row 20 Wall Balls 10 T2BTARGET SCORE: Target time: Sub 28:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes ACCESSORY WORK DB Bench Press 5X10 (Moderate Weight) -Superset with 5-10 strict pull-ups Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1:(:20 ON / :10 OFF) Meters Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) V-ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Alternating Step Back Lunges – Rest 1:00 PERFORMANCE Deadlift 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPE 3 @ 8.5/10 RPE Metcon (Time) 3 Rounds 25 GHD (35 AbMat Sit-ups) 100′ DB Front Rack Walking Lunge (2×50/2×35) 400m RunTARGET SCORE: Target time: Sub 15:00 Time cap: 18:00Read more