BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max KB Swings Minute 3: Max KB Front Rack Hold Minute 4: Max V-Ups Minute 5: Max Calorie Bike Score is total reps completed. PERFORMANCE Power Clean 10:00 EMOM Minute 1: 8 Power Cleans (115/75) (Unbroken) Minute 2: 8 Burpee Over Barbell Metcon (AMRAP – Reps) 4 Sets 1:30 AMRAP 12/10 Calorie Row 8 T2B Max Alternating Hang DB Clean and Jerks (50/35) Rest 1:1TARGET SCORE: Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max KB Swings Minute 3: Max KB Front Rack Hold Minute 4: Max V-Ups Minute 5: Max Calorie Bike Score is total reps completed. PERFORMANCE Power Clean 10:00 EMOM Minute 1: 8 Power Cleans (115/75) (Unbroken) Minute 2: 8 Burpee Over Barbell Metcon (AMRAP – Reps) 4 Sets 1:30 AMRAP 12/10 Calorie Row 8 T2B Max Alternating Hang DB Clean and Jerks (50/35) Rest 1:1TARGET SCORE: Target reps: 8+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 Ring Rows 20/15 Calorie Ski 20 Alternating DB Hammer Curls (Total) (Moderate) 20 Banded Tricep Extensions 200m Run 30 Russian Twists 300′ DB Farmer Carry (Heavy) 20/15 Calorie Row PERFORMANCE Metcon (Checkmark) 10 Sets 1:00 Bike 1:00 Row 1:00 Ski Use the last 10 seconds of each minute to transition to the next movement. Stay in Zone 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Row 100 Wall Balls (20/14) 100 Box Jump Overs (24/20) 100 Pull-Ups 100 Box Jump Overs 100 Wall Balls 100/80 Calorie Row *Split reps as desired.TARGET SCORE Target time: Sub 30:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 3 Muscle Clean + 2 Tall Cleans + 2 Jerks @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 2 Jerks @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 2 Jerks @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 2 Jerks @ 5/10 RPE Clean Pull + Clean + Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 5.5/10 RPE 1 Clean Pull + 1 Clean + 1 Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Clean + 1 Jerk @ 7/10 RPE Clean and Jerk 1 Clean and Jerk @ 7/510 RPE 1 Clean and Jerk @ 7.5/0 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8.5/10 RPE...Read more