BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) Tuesday 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Deficit Push Ups Minute 3: Calorie Ski Minute 4: Single Unders (OR Double Unders) Minute 5: Plank PERFORMANCE Bench Press (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Max Height Box Jump (Distance) Max Height Box Jump Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single Arm Dumbbell Push Press (R) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)TARGET SCORE Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 3.5 roundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 14:00 EMOM Minute 1: 10-15 KB Goblet Squats Minute 2: 15 -20 Russian KB Swings -Rest 2:00- 14:00 EMOM Minute 1: 10 – 16 Single Arm KB Thrusters Minute 2: 15 – 20 Burpees*Pick an even number on Single Arm KB Thrusters so you can do half the reps on the Right and the other half on the Left. PERFORMANCE Front Squat (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Weighted Chin Up (1X1) – Max Weight * Rest as needed between sets * Metcon (Time) For Time: 21-15-9 Thrusters (95/65) Burpee over Bar Chest to BarTARGET SCORE Target time: 5-7 minutes Time cap: 10 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Rounds (each/1:1) 15/12 Calorie Row 50 Single Unders 10 Dumbbell Cleans (moderate)Time Cap: 4:00 each set. PERFORMANCE Metcon (5 Rounds for time) Partner 5 Rounds (each/1:1) 15/12 Calorie Echo Bike 50 Double Unders 8 Sandbag Cleans (150/100) (Or Power Cleans 205/145) -You go, I go –Time Cap: 4:00 each setRead more

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) Work up to a heavy single Snatch -OR- 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1 RM Snatch **if you feel good today, go up to a heavy single. If you’re feeling tired, stick with the RPE’s Clean and Jerk (1X1) Heavy single clean and Jerk -OR- 1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for time) 3 sets: 2 Rounds 6 Banded Pull- Ups (OR 8 Jumping Pull-Ups) 8 Dumbbell Push Press (light) 12 Dumbbell Power Cleans (light) -rest 1:1 between sets- PERFORMANCE Metcon (3 Rounds for time) 3 sets: 2 Rounds 2 Rope Climbs (15ft) (OR 14 Pull-ups) 6 Strict Handstand Push Up (Or 12 Push-ups) 12 Dumbbell Power Cleans (2×50/35) -rest 1:1 between sets-TARGET SCORE Target time each set: 3:15-3:45 Time cap each set: 5 minutesRead more