BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) FOR QUALITY 30:00 AMRAP 100 Single Unders (OR Double Unders) 10 DB Front Shoulder Raises 10 DB Z Press 30/20 Calorie Row 10 Rings Rows 10 Hammer Curls 30/20 Calorie Ski 10 Ring Dips :30 Plank PERFORMANCE Metcon (3 Rounds for time) Conditioning: 3 sets 21-15-9 Calorie Row (OR Ski) 18-12-6 Calories Echo Bike -Rest 1:1 b/t sets- *Females Calories: 16-10-4 Echo Bike TARGET SCORE: Target time: Sub 5:00 Time cap: 8:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 20 KB Swings 200m KB Farmer Carry 20 Goblet Squats PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2, 3 or 4 30:00 AMRAP 20 T2B 200m Sled Push (4×45/3×45) 40 C2B 40 Calorie Bike *Split reps as desired. TARGET SCORE: Teams of 2: 4 Rounds Teams of 3: 5.5+ Rounds Teams of 4: 6.5+ RoundsRead more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE Snatch Deadlift to Mid Thigh + Power Snatch + Snatch Deadlift to Mid Thigh + Snatch 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for reps) 2 Sets 13:00 AMRAP 2-4-6-8-10-12…. Alternating DB Snatch Burpee Over DB Calorie Ski (OR ROW) – Rest 4:00 between sets PERFORMANCE Bench Press Build to a heavy single. Metcon (Time) 100 Power Snatches (75/55) *Perform 5 burpees on the minute TARGET SCORE: Target time: Sub 13:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200m Run 10 DB Front Squats – Rest 2:00 – 5:00 AMRAP 10/8 Calorie Bike 10 Box Jump Overs – Rest 2:00- 16:00 AMRAP 200m Run 10 DB Front Squats 10/8 Calorie Bike 10 Box Jump Overs PERFORMANCE Back Squat (5X3 @ 8/10 RPE) Metcon (Time) 4 Rounds 400m Run 20 GHD (OR 30 AbMat Sit-ups) 10 KB Front Squats (53s/35s) TARGET SCORE: Target time: Sub 15:00 Time cap: 18:00Read more