BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 DB Bench Press 10 DB French Press 20/15 Calorie Bike 10 Alternating DB Seated Bicep Curls 5 Chin Ups 20/15 Calorie Ski Erg 100ft DB Farmer Carry 10 Strict Hanging Knee Raises 20/15 Calorie Row PERFORMANCE Metcon (Time) Buy In: 800m Run 20-18-16-14-12-10-8-6-4-2 Single Arm DB Thrusters (50/35) Box Jumps (OR Step Ups) (24/20) Buy Out: 800m RunWear a 20/14# vest. Time Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 (You Go, I Go) 35:00 AMRAP 2 Burpees 4 Push Jerks (95/65) 6 Calorie Row 3 Burpees 5 Push Jerks (95/65) 7 Calorie Row 4 Burpees 6 Push Jerks (95/65) 8 Calorie Row 5 Burpees 7 Push Jerks (95/65) 9 Calorie Row 6 Burpees 8 Push Jerks (95/65) 10 Calorie Row … and so on. Keep adding 1 rep to each movement until the clock hits 35:00.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Overhead Squat 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 5/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 5.5/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6.5/10 RPE *Pause for 2 seconds at the top of the pull. Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 7/10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1200m Run 6 Single Arm Devil Press 25 Double Unders (40 Single Unders) 800m Run 12 Single Arm Devil Press 50 Double Unders (75 Single Unders) 400m Run 18 Single Arm Devil Press 75 Double Unders (125 Single Unders) 400m Run 18 Single Arm Devil Press 75 Double Unders (125 Single Unders) 800m Run 12 Single Arm Devil Press 50 Double Unders (75 Single Unders) 1200m Run 6 Single Arm Devil Press 25 Double Unders (40 Single Unders)Time Cap: 30:00 PERFORMANCE Back Squat 3 Back Squat @ 6/10 RPE 3 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 3 Back Squat @ 7.5/10 RPE 3 Back Squat @ 8/10 RPE Metcon (Time) 5 Rounds 200m Run 10 Box Jump Overs (24/20) 5 Wall WalksTARGET SCORE Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 20:00 EMOM Minute 1: 12 Shuttle Runs (25ft = 1 rep) Minute 2: 15 GHD (OR 20 AbMat Sit Ups) Minute 3: 15 Wall Balls (20/14) Minute 4: 12 Russian KB Swings (70/53) Metcon (Checkmark) 3 – 4 Sets 5 Single Arm DB Bent Over Row (Right) 5 Single Arm DB Bent Over Row (Left) 20 Alternating DB Hammer Curls (10 per side) 10 Plank DB DragsRead more