BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: Alternating Jumping Split Lunges Minute 3: AbMat Sit-ups Minute 4: DB Box Step Ups Minute 5: Rest PERFORMANCE Back Squat 5X3 @ 8/10 RPE Metcon (5 Rounds for time) 5 Rounds (Set Every 4:00) 20/15 Calorie Bike 15 DB Front Squats (2×50/2×35)TARGET SCORE: Target time: Sub 2:00 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE Conditioning (3 Rounds for time) 4 Sets (1 Set Every 10:00) 400m Run 40/30 Calorie Bike 400m Run *Scale bike reps to 30/24 if needed.TARGET SCORE: Target time: 6:00 – 7:00 Time cap: 8:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Power Snatches (135/95) 20 Synchro Burpees 30 Wallballs (20/14) 400m Partner RunTARGET SCORE Target Rounds: 5+Read more

BLK LBL Fitness Club – WEIGHTLIFTING Dip + Push Jerk + Dip + Jerk 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6.5/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 7/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 7.5/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 8/10 RPE Clean Pull + Clean + Push Jerk 2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE 2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE 1 Clean...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatches – Rest 2:00 6:00 AMRAP 10 DB Hang Cleans 20 DB Push Jerks Rest 2:00 14:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatch 10 DB Hang Cleans 20 DB Push Jerks PERFORMANCE Metcon (5 Rounds for time) 5 sets: 18/12 Calorie Row 12 Chest to Bar Pull Ups 6 Strict Handstand Push Ups (OR DB Strict Press 2×50/2×35) -rest 1:1 b/t sets- RX+ 5 sets: 21/16 Calorie Row 15 Chest to Bar Pull Ups 9 Strict Handstand Push Ups -rest 1:1 b/t sets-TARGET SCORE: Target time: Sub 2:00 Time cap: 3:00 Accessory (Checkmark) 3 Rounds :30 Plank :30 Max Push Ups :30 Plank -Rest 1:00Read more