BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 500/400m Row 40 Air Squats 30 AbMat Sit-Ups 20 DB Deadlifts PERFORMANCE Metcon (4 Rounds for time) 4 Sets 15/12 Calorie Bike 12 Box Jumps (24″/20″)  9 Deadlifts (225/155) Rest 1:1TARGET SCORE: Target time: Sub 2:15 Time cap: 3:30 Deadlift 6 @ 6/10 RPE 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP 20/15 Calorie Bike 10 KB Gorilla Rows 100′ KB Farmer Carry 20/15 Calorie Ski 10 Banded Tricep Extensions 10 Push Ups (OR Ring Push Ups) 20/15 Calorie Ski 10 Reverse Crunches 10 Russian Twists PERFORMANCE Conditioning (Checkmark) Run/Row: 8 Min Run at Easy/Mod Pace 2 Min Row at Easy Pace -Rest 2 Min- 6 Min Run at Moderate Pace 4 Min Row at Easy Pace -Rest 2 Min- 4 Min Run at Mod/Fast Pace 6 Min Row at Easy Pace -Rest 2 Min- 1 Min Run at Fast Pace 8 Min Row at Easy Pace 1 Min Run at Fastest Pace Cool Down: 5 min easy RunRead more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE 3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE 3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE Split Jerk EMOM for 10 minutes perform 1 Split Jerk From Off The Rack. Build to a heavy single for the day. 1 Split Jerk @ 5.5/10 RPE 1 Split Jerk @ 6/10 RPE 1 Split Jerk @ 6.5/10 RPE 1 Split Jerk @ 7/10 RPE 1 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE 1 Split Jerk @ 9/10 RPE 1 Split Jerk @ 9.5/10 RPE 1 Split Jerk @ 10/10 RPE High Hang Clean + Push Jerk 3 High Hang Clean + 1 Push Jerk @ 55%...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meter Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Push Ups – Rest 1:00 PERFORMANCE Power Snatch Build to a heavy single Metcon (Time) 4 Rounds 500m Row 10 Alternating DB Snatches (70/50) 10 C2BTARGET SCORE: Target time: Sub 13:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: KB Lunges – Into – 10:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Surrenders Minute 2: Air Squats – Into – 10:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Deadlift Minute 2: Calorie Row PERFORMANCE Barbell Hip Thrust 5×5 @ 7/10 RPE Metcon (4 Rounds for time) 4 Sets 12/10 Calorie Bike (Sprint) 50’ Overhead DB Walking Lunge (50/35) 10 DB Box Step Overs (50/35) (24”/20”) Rest 1:1 *Partner option: You go, I go.TARGET SCORE Target Time: Sub 2:15 Time Cap: 3:00Read more