BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20 Calorie Row 15 Bench Dips (OR Ring Dips) 15 DB Bench Press 20 Calorie Ski 15 Barbell Curls 15 Barbell Strict Press 20 Calorie Bike 15 Bent Over Row (each side) 15 DB Shrugs PERFORMANCE Metcon (Distance) Conditioning 4 Sets (Odd Sets: Ski, Even Sets: Row) 15 Sec Easy, 15 Sec Moderate, 15 Sec Fast (45 seconds) -Rest 30 Sec- 15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast (1 minute 15 seconds) -Rest 60 Sec- 15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast, 15 Sec Faster, 15 Sec Fastest (1 minute 45 seconds) -Rest 90 Sec b/t sets-Read more

BLK LBL Fitness Club – WEIGHTLIFTING Slow Motion Dip and Drive into Tall Jerk + Jerk Balance 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE Power clean to parallel + Clean + Dip + Jerk 1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6/10 RPE 1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6.5/10 RPE 1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7/10 RPE 1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7.5/10 RPE 1 Power clean to parallel + 1 Clean + Dip +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 50/40 Calorie Bike 20 Burpee Box Get Overs (48/42) 10 Sandbag Cleans (150/100) (OR Power Cleans 185/125)TARGET SCORE: Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: Single or Double Unders Minute 2: DB Man Makers Minute 3: Slamballs Minute 4: DB Push Press Minute 5: Rest PERFORMANCE Strict Press + Push Press 5 + 3 @ 6/10 RPE 4 + 2 @ 6.5/10 RPE 3 + 1 @ 7/10 RPE 2 + 1 @ 8/10 RPE 1 + 1 @ 9/10 RPE Metcon (Time) 2 Rounds 20 Pull-ups 4 Wall Walks -into- 2 Rounds 15 C2B 5 Wall Walks -into- 2 Rounds 10 BMU (OR 10 Burpee Pull-ups) 6 Wall WalksTARGET SCORE: Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 7:00 AMRAP 10 Double KB Deadlifts 15/12 Calorie Bike Rest 1:00 7:00 AMRAP 20 Alternating KB Step Back Lunges 200m Run Rest 1:00 PERFORMANCE Back Squat Build to a heavy single Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 400m Run 15 Box Jump Overs (24/20) 50′ DB Walking Lunge (50s/35s)TARGET SCORE: Target rounds: 3.5+Read more