BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 20/15 Calorie Ski 15 Wallballs (20/14) – Rest 2:00 – 8:00 AMRAP 20/15 Calorie Row 15 Burpees Over Rower – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski 15 Wallballs 20/15 Calorie Row 15 Burpee Over Row PERFORMANCE Metcon (3 Rounds for time) 3 Sets 400m Run 20 Burpee to 6″ Target 20 T2B (OR V-Ups) 20 DB Box Step Ups (50/35) (24/20) 20 Alt DB Snatch (50/35) -Rest 2:00 between setsTARGET SCORE: Target time: Sub 7:30 Time Cap: 9:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk 4 Muscle Clean @ 6/10 RPE **You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.** Clean and Jerk (3-2-1-3-2-1) 3 Clean and 1 Jerk @ 6.5/10 RPE Clean and jerk 2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk 3 Clean and 1 Jerk @ 7/10 RPE Clean and jerk 2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk Front Squat + Jerk (4-4-4) 3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean 3 Front Squat + 1 Jerk @ 7/10...Read more

BLK LBL Fitness Club – COMPETE Snatch (1X1) Build to a heavy single Clean and Jerk (1X1) Build to a heavy single Sumo Deadlift (5X5) 5X5 @ 8.5/10 RPE Metcon (Time) TEST #29 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 T2B *200m Run after each set. Metcon (Time) TEST #56 3 Sets 5:00 AMRAP 5 Power Snatches 95/65 10 T2B 50 Double Unders -Rest 1:00- Metcon (4 Rounds for time) TEST #59 4 Sets 4:00 AMRAP 16/12 Calorie Bike 400m Run Max Burpee Box Get Overs 48″ Rest 2:00 between setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 100-200m Run Minute 2: 15-20 KB Push Press Minute 3: 16-20 KB Gorilla Rows Minute 4: 15-20 Bench Dips Minute 5: Rest PERFORMANCE Metcon (Checkmark) SKILL WORK Spend 5:00 – 10:00 working on Pull-Ups, C2B, BMU or Wall Walks *Additional warm up Metcon (Time) FOR TIME 500m Row 30 Pull-Ups 4 Wall Walks 750m Row 20 C2B 6 Wall Walks 1000m Row 10 BMU (OR 10 Burpee Pull-Ups) 8 Wall Walks RX + 50’/75’/100′ HSWTARGET SCORE: Target time: Sub 22:00 Time cap: 26:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 10 Single DB Box Step Ups (24/20) 10 Double DB Deadlifts 10 Double DB Front Squats 1 Mile Bike PERFORMANCE Clean Deadlift + Hang Squat Clean Build to a heavy complex in 15:00 3 Clean Deadlift + 2 Hang Squat Cleans Metcon (Time) For Time 5 Rounds 200m Run 9 Deadlift 6 Hang Squat Cleans Weights per Round RX 1: 75/55 2: 95/65 3: 115/75 4: 135/95 5: 155/105 RX+ 1: 95/65 2: 115/75 3: 135/95 4: 155/105 5: 185/125TARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more