BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/18 Calorie Bike 10 Single Arm Devil Press (Right) 20 DB Goblet Squats 10 Single Arm Devil Press (Left) 20 V-Ups PERFORMANCE Metcon (Time) FOR TIME 20-18-16-14-12-10 Single Arm DB Thrusters 50/35 Burpee Box Jump Overs 24/20 T2B Metcon (Checkmark) *If Time Permits 3 Rounds 15 Banded Bicep Curls 15 Tricep Extensions 15 Banded Face PullsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18-21….. Hang DB Cleans DB Push Press *Run 400m between rounds PERFORMANCE Push Press + Split Jerk 3+2 @ 6/10 RPE 3+2 @ 7/10 RPE 2+1 @ 8/10 RPE 2+1 @ 8/10 RPE 2+1 @ 8/10 RPE Metcon (Time) FOR TIME (Teams of 2) 100/80 Calorie Row 50 Hang Power Cleans 95/65 50 S2OH 95/65 50 Hang Power Cleans 95/65 100/80 Calorie RowTARGET SCORE: Target time: 13:00 -16:00 Time cap: 20:00 RX+ 115/75Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Double KB Deadlifts Minute 2: Calorie Ski Minute 3: Abmat Sit-ups Minute 4: KB Box Step Overs Minute 5: Calorie Row PERFORMANCE Deadlift (1X5) Build to a heavy 5 reps in 12:00 Metcon (4 Rounds for time) 4 Sets 21/18 Calorie Bike 15 GHD (OR V-Ups) 9 Deadlift 225/155 (Rest 1:1)TARGET SCORE: Target the: Sub 2:30 Time Cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 35:00 AMRAP 30 Calorie Row 20 Alternating DB Hammer Curls 20 DB Z Press 25 Calorie Bike 20 Single Arm Bent Over Row (10 per side) 20 Banded Lat Pull Down 20 Calorie Ski 20 DB Bench Press 20 Banded Tricep Extensions FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk 4 Muscle Clean @ 6/10 RPE **You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.** Weightlifting Clean and Jerk (3-2-1-3-2-1) 3 Clean and 1 Jerk @ 6.5/10 RPE Clean and jerk 2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk 3 Clean and 1 Jerk @ 7/10 RPE Clean and jerk 2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk Front Squat + Jerk (4-4-4) 3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean 3 Front Squat + 1 Jerk @...Read more