BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) FOR TIME 3 Rounds 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run Rest 3:00 -Into AMRAP below –TARGET SCORE: Target time: Sub 18:00 Time cap: 21:00 Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 15 Air Squats 10 Power Cleans 4 Strict Pull-ups 200m RunTARGET SCORE: Target: 2.5+ RoundsRead more

BLK LBL Fitness Club – COMPETE Snatch 1 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 9/10 RPE 1 RM Snatch 1 Snatch @ 10/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 9/10 RPE 1 RM Snatch 1 Snatch @ 10/10 RPE 1 RM Snatch Clean and Jerk 1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 9/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 10/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20 Slamballs 20 DB Box Step Ups 20 Alternating DB Snatches 200m Run PERFORMANCE Pull-Up | C2B | MU Skill Work Spend 10:00 – 12:00 working on pull-ups, c2b or muscle ups. Metcon (Time) 5 Rounds 3 RMU (OR 5 BMU OR 10 C2B) 6 Sandbag Clean 150/100 (OR Power Snatch 155/105) 12 Calorie Ski (OR Row)TARGET SCORE: Target time: Sub 13:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 40/30 Calorie Row 20 Suitcase KB Deadlifts 20 KB Goblet Squats 200m KB Front Rack Carry PERFORMANCE Metcon (Calories) Tabata: Echo Bike 8 Rounds 20 Seconds On 10 Seconds Off Metcon (6 Rounds for reps) 8 Sets (1:30 ON / 1:30 OFF) 15/12 Calorie Bike Max Box Jumps (24/20) (Odd Rounds) Max GHD (OR V-ups) (Even Rounds)TARGET SCORE: Target Box Jump reps: 12+ Target GHD reps: 15+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Hang DB Clean and Jerk Alternating Step Back DB Lunges *25/20 Calorie Bike between each set PERFORMANCE Metcon (Time) FOR TIME 100-80-60-40-20 Double Unders 10-20-30-40-50 Wall Balls 20/14TARGET SCORE: Target time: 11:00 – 13:00 Time cap: 16:00 Metcon (Checkmark) FOR QUALITY 4 Rounds 10 Banded Hamstring Curls 20 Bicep Banded Bicep Curls 20 Banded Tricep Extensions 10 DB Hip ThrustsRead more