BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 20/15 Calorie Bike 15 DB Deadlifts – Rest 2:00 – 6:00 AMRAP 100 Single Unders (OR Double Unders) 15 Box Jumps – Rest 2:00 – 14:00 AMRAP 20/15 Calorie Bike 15 DB Deadlifts 100 Single Unders (OR Double Unders 15 Box Jumps PERFORMANCE Squat Clean + Front Squat Build to a heavy complex. 1 Squat Clean + 2 Front Squats Metcon (Time) 20/16 Calorie Row 20 Squat Cleans (75/55) 30/24 Calorie Row 15 Squat Cleans (95/65) 40/32 Calorie Row 10 Squat Cleans (135/95) 50/40 Calorie Row 5 Squat Cleans (155/105) RX+ Weight 1: 95/65 Weight 2: 135/95 Weight 3: 185/125 Weight 4: 205/145TARGET SCORE: Target time: Sub 13:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for time) 4-8-12-16 DB Bench Press (2×50/2×35) Strict Chin Ups Calorie Bike Rest 5:00 4-8-12-16 Push Ups DB Bicep Curls (2×35/2×20) Calorie Row Rest 5:00 4-8-12-16 Bench Press (135/95) Ring Rows Calorie SkiTime cap: 10:00 per workout PERFORMANCE Conditioning (3 Rounds for time) 3 sets: 4 Rounds 20 Calorie Bikeat RPE7, 45sec Ski at RPE3, -no rest b/t rounds- -Rest 4min b/t sets-Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) For Time (Teams of 2) 400m Run (200m Each) 50 Deadlifts (225/155) 400m Run (200m Each) 75 Box Jump Overs (24/20) 400m Run (200m Each) 100 Pull-Ups 400m Run (200m Each) 75 Box Jump Overs 400m Run (200m Each) 50 Deadlifts (225/155) 400m Run (200m Each)TARGET SCORE Target time: Sub 27:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55% 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55% 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55% *Pause at each position for 2 seconds. Clean Pull + Clean + Jerk 2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk 2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk Clean...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run (OR 500m Row) 6 Single Arm DB Devil Press (L) 12 Slam Balls 6 Single Arm DB Devil Press (R) – Rest 2:00 – PERFORMANCE Power Snatch Build up to a heavy single for the day Metcon (4 Rounds for time) 4 Sets 12/10 Calorie Bike 9 Power Snatches (115/75) 6 BMU (OR 6 Burpee Pull-Ups) RX+: Snatches 135/95 Rest 1:1TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more