BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) Get as far as possible in 35 minutes: 50 Cal Row 50 HSPU’s (OR DB Push Press 2×50/2×35) 50 Deadlifts (155/105) 50 Toes-To-Bar 50 Box Jump Overs (24/20) 50 Toes-To-Bar 50 Deadlifts (155/105) 50 HSPU’s (OR DB Push Press 2×50/2×35) 50 Cal Row Immediately into the same thing at 25 reps. Can you finish all that in under 35min!?Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance + Overhead Squat 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE Snatch Pull + High Pull + Snatch 2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 5.5/10 RPE 2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE 2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE 2 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE Snatch Pull + Snatch 1 Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Pull +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6.5/10 RPE 10 Bulgarian Split Squat @ 7/10 RPE 10 Bulgarian Split Squat @ 7.5/10 RPE *5 reps per leg *hold a dumbbell in each hand. Metcon (Checkmark) 20:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 15 KB Suitcase Deadlifts (Moderate) Minute 4: 10 – 15 KB Goblet Squats Minute 5: RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Plate Ground to Overhead 10 Air Squat with Plate 500m Row 15 Plate Ground to Overhead 15 Air Squat with Plate 750m Row 20 Plate Ground to Overhead 20 Air Squat with Plate 1000m Row 25 Plate Ground to Overhead 25 Air Squat with Plate 750m Row 20 Plate Ground to Overhead 20 Air Squat with Plate 500m Row 15 Plate Ground to Overhead 15 Air Squat with Plate 250m Row 10 Plate Ground to Overhead 10 Air Squat with PlateTime Cap 30:00 PERFORMANCE Power Snatch + Overhead Squat 10:00 EMOM Perform 1 Power Snatch + 1 Overhead Squat every minute building to a moderate/heavy complex. Start around 5.5 RPE or 55% Metcon (Time) 5 Rounds 7 T2B 14 Overhead Squat (45/35) 21 Calorie BikeTARGET SCORE Target time: Sub 16:00 Time cap: 18:00Read more