BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) “Jerry and Grace Combo” Teams of 2 For Time: 1000m Row (250m intervals) 800m Run (200m intervals) 1000m Row 15 Clean and Jerks (135/95lbs.) 15 Clean and Jerks (155/105lbs.) 15 Clean and Jerks (185/135lbs.) 1000m Row 800m Run 1000m Row 10 Clean and Jerks (185/135lbs.) 10 Clean and Jerks (205/145lbs.) 10 Clean and Jerks (225/155lbs.) Time Cap: 35:00 Only 1 works at a time. NO REST between sections. If you need to scale the weights think of it like this based off of your 1RM: 50% 55% 60% 60% 65% 70%Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Overhead Squat 2 Pressing Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5.5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5.5/10 RPE Snatch Lift Off + Snatch Pull + Snatch 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 6/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE Snatch 3 Snatch @ 7/10 RPE 2 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Single Arm Devil Press – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Plank Dumbbell Drag – Rest 1:00 Score is total reps PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 9/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 75 Double Unders 12 Pull Ups 12 DB Front Squats (2×50/2×35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 20:00 AMRAP 2-4-6-8-10… 25ft Shuttle Run Burpee to Target 4-8-12-16-20… Russian KB Swings (53/35) Metcon (Checkmark) 4 Rounds 10 Alternating DB Hammer Curls (Heavy)(5 Each Arm) 15 Push Ups 20 Banded Tricep Extensions Rest 1:00 after each round.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3 Rounds 21 Calorie Bike 15 Slam Balls 9 Slam Ball Squat Cleans Rest 3:00 after every 3 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP 6 Deadlift (225/155) 9 T2B 12 KB Box Step Ups (24/20) (53/35) *Every 3 minutes perform a 250m Row Or SkiTARGET SCORE Target rounds: 6+Read more