BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski (OR Row) Minute 2: Max Alternating DB Snatch Minute 3: Max Burpee Over DB Minute 4: Rest Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest. PERFORMANCE Power Snatch + Hang Power Snatch 2 Power Snatch + 1 Hang Power Snatch @ 6/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE Metcon (Time)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) 12/10 Calorie Bike Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 6.5/10 RPE 2 Front Squat + 2 Back Squat @ 7/10 RPE 2 Front Squat + 2 Back Squat @ 7.5/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE Metcon (AMRAP – Reps) 10 Rounds :30 of Strict Pull Ups -Rest :30- :30 Wall Balls (20/14) -Rest :30-TARGET SCORE: Target reps: 150+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/16 Calorie Bike 10 DB Bench Press 20 GHD (OR 30 AbMat Sit-ups) 20/16 Calorie Row 10 Strict Pull-Ups 20 DB Bicep Curls 20/16 Calorie Ski 10 Banded Tricep Extensions 20 Flutter Kicks PERFORMANCE THE CHIEF – ENDURANCE VERSION (AMRAP – Rounds and Reps) 5:00 AMRAP Max Cal Bike -Rest 1:00 Then, five 3-minute AMRAPs of: 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats Rest 1 minute after each AMRAP -Rest 1:00 For Time 1 Mile Run *Wear 20/14# VestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 Buy In 800m Partner Run -Into- 100 Burpee Box Jump Overs 100 Alternating DB Snatches (50/35) 100/80 Calorie Bike -Into- Buy Out 800m Partner RunTARGET SCORE Target time: Sub 25:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch 5 Muscle Snatch @ 5.5/10 RPE 4 Muscle Snatch @ 6/10 RPE 3 Muscle Snatch @ 6.5/10 RPE 2 Muscle Snatch @ 7/10 RPE 1 Muscle Snatch @ 7.5/10 RPE Perform as singles. Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 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 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 7/10 RPE *Pause Snatch Pull: Hold for 2 seconds Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8/10 RPE Snatch Grip...Read more