BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 15 GHD (OR 20 AbMat Sit Ups) 10 Barbell Roll Outs 20/15 Calorie Row 10 Empty Barbell Bicep Curls 10 Empty Barbell Strict Press 200m Run 20 Box Step Ups 10 Ring Dips (OR 20 Bench Dips) PERFORMANCE Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 27 Air Squats 21/16 Calorie Bike 15 Push Ups 9 KB Swings (53/35) *Wear a 20/14# vest.Read 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 + Power Clean + Hang Squat Clean + Split Jerk (Weight) 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Split...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 Buy In: 1200m Run (Together) 4 Rounds 20 Burpee Box Jump Overs (24/20) 30 Pull Ups 40 Wall Balls (20/14) Buy Out: 1200m Run (Together) *split reps as desired. Time Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 Buy In: 1200m Run (Together) 4 Rounds 20 Burpee Box Jump Overs (24/20) 30 Pull Ups 40 Wall Balls (20/14) Buy Out: 1200m Run (Together) *split reps as desired. Time Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: Max Box Jumps Minute 4: Max Alternating DB Snatches Minute 5: Rest PERFORMANCE Back Squat 2 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE Metcon (4 Rounds for time) 4 Sets (1 Set Every 5:00) Odd Sets: 20/16 Calorie Bike Even Sets: 25/20 Calorie Row *95% effort!TARGET SCORE Target time: Sub 1:00 Time cap: 1:30Read more