BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 75 Single Unders 10 DB Push Ups 10 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 10 Banded Lat Pull Downs 20/15 Calorie Ski 10 Plank DB Drag 10 DB AbMat Sit Ups PERFORMANCE Metcon (Time) 6 Rounds 500/400m Row 25 Box Step Ups (24/20) 25 Push Ups *Wear a 20/14# Vest Time Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest. For Time: 60 Rounds: 2 Hang Power Cleans (RX 155/105) (RX+ 185/135lbs.) 4 Wall Balls (RX 20/14) (RX+ 30/20lb.) Rest 5min. 30 Rounds: 4 Deadlifts (225/155lbs.) 5 Cal Echo Bike I know the numbers look crazy, but I promise it goes quick! The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 15-20sec. per round. That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out. Time CAP: 35min.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Pressing Snatch Balance + Snatch Balance 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE Snatch Pull + High Hang Snatch 2 Snatch Pulls + 1 High Hang Snatch @ 5.5/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6.5/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6.5/10 RPE Snatch 1 Snatch @ 6/10 RPE 1 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10 Alternating Dumbbell Snatches 15 Dumbbell Goblet Squats 200m Run Rest 2:00 after each set. *Start next set where you left off. *100m = 1 rep PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 2 Front Squats @ 6.5/10 RPE 1 Front Squat @ 7/10 RPE 3 Front Squats @ 6.5/10 RPE 2 Front Squats @ 7/10 RPE 1 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 PRE Metcon (Time) RX 3-6-9-12-15-18-21 Kettlebell Swings (53/35) Box Jump Overs (24/20) RX+ 3-6-9-12-15-18-21 Kettlebell Swings (70/53) Box Jump Overs (30/24)TARGET SCORE Target time: 8:00 – 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Incline Bench Press 4 Sets: 5 Incline Barbell Bench Press @ 6.5-7/10 RPE Immediately into 8 Barbell Rows (Regular Grip) @ 8/10 RPE Rest 2min. Between Sets. Metcon (Calories) 5 Sets: 2:00 AMRAP 6 Strict Pulls Ups 12 Push Ups 6 Matador Dips (OR 4 Ring Dips) Max Calorie Row Rest 1:1TARGET SCORE Target calories: 12/10+ per setRead more