BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Bike Minute 2: Hand Release Push Ups Minute 3: V-Ups Minute 4: Single Unders (OR Dobule Unders) Minute 5: Air Squats *Score is total reps. PERFORMANCE Metcon (Weight) 10:00 EMOM Build to a heavy complex 1 Clean Deadlift + 1 Squat Clean + 1 Front Squat The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) FOR QUALITY: 35:00 AMRAP 50 Single Unders (OR 50 Double Unders) 15 DB Bench Press 15 Bench Dips 20 Calorie Bike 15 DB Hammer Curls 15 Ring Rows 20 Calorie Row 15 DB Front Raises 15 DB Side Raises PERFORMANCE “Celiz” (Time) Hero WOD: “Celiz” For Time 1 Mile Run 75 Hand Release Push-Ups 75 Air Squats 1 Mile Run 75 Sit-Ups 75 Box Jumps (24/20 in) Wear a ruck or a weighted vest (20/15 lb)Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Pressing Snatch Balance + Snatch Balance 2 Muscle Snatch + 2 Pressing Snatch Balance + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Pressing Snatch Balance + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Pressing Snatch Balance + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Pressing Snatch Balance + 2 Snatch Balance @ 5.5/10 RPE Snatch Pull + High Pull + Snatch 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE Snatch 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 30 Rounds (You Go, I Go) 2 Power Snatches (95/65) 5 T2B 7 Calorie Echo BikeTime Cap: 40:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Bike Sprint – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Russian KB Swings – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Score is total reps completed. PERFORMANCE Back Squat 2 Back Squat @ 6/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 12-22-22 (4 Rounds for reps) 4 Sets (1 Set Every 5:00) 10 Burpee Box Jump Overs (24/20) 25′ KB Front Rack Walking Lunge (2×70/2×53) Max Calorie Row *Time cap: 2:30 per set *Score is calories completed each round.Read more