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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 Box Jumps 10 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 1000/800m Row 25 Box Jumps 25 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 250/200m Row 10 Box Jumps 10 Single Arm KB SnatchesTime Cap: 30:00 PERFORMANCE Thruster 5 Thrusters @ 5.5/10 RPE 5 Thrusters @ 6/10 RPE 3 Thrusters @ 6.5/10 RPE 3 Thrusters @ 7/10 RPE 3 Thrusters @ 7.5/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 10 HSPU 10 Single Arm DB Thrusters (50/35) (5 per side) *Max Double Unders in remaining time. Rest 1:1 *RX + Strict HSPUTARGET SCORE Target reps: 50+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 Box Jumps 10 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 1000/800m Row 25 Box Jumps 25 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 250/200m Row 10 Box Jumps 10 Single Arm KB SnatchesTime Cap: 30:00 PERFORMANCE Thruster 5 Thrusters @ 5.5/10 RPE 5 Thrusters @ 6/10 RPE 3 Thrusters @ 6.5/10 RPE 3 Thrusters @ 7/10 RPE 3 Thrusters @ 7.5/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 10 HSPU 10 Single Arm DB Thrusters (50/35) (5 per side) *Max Double Unders in remaining time. Rest 1:1 *RX + Strict HSPUTARGET SCORE Target reps: 50+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 Box Jumps 10 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 1000/800m Row 25 Box Jumps 25 Single Arm KB Snatches 750/600m Row 20 Box Jumps 20 Single Arm KB Snatches 500/400m Row 15 Box Jumps 15 Single Arm KB Snatches 250/200m Row 10 Box Jumps 10 Single Arm KB SnatchesTime Cap: 30:00 PERFORMANCE Thruster 5 Thrusters @ 5.5/10 RPE 5 Thrusters @ 6/10 RPE 3 Thrusters @ 6.5/10 RPE 3 Thrusters @ 7/10 RPE 3 Thrusters @ 7.5/10 RPE Metcon (AMRAP – Reps) 4 Sets 2:00 AMRAP 10 HSPU 10 Single Arm DB Thrusters (50/35) (5 per side) *Max Double Unders in remaining time. Rest 1:1 *RX + Strict HSPUTARGET SCORE Target reps: 50+Read more