BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Air Squats Minute 2: Max Sumo Deadlift High Pulls Minute 3: Max Alternating Step Back Lunges Minute 4: Max Push Ups Minute 5: Max Calorie Row *Score is total reps completed PERFORMANCE Power Clean 3 Power Cleans @ 6/10 RPE 2 Power Cleans @ 7/10 RPE 1 Power Clean @ 8/10 RPE 3 Power Cleans @ 6.5/10 RPE 2 Power Cleans @ 7.5/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE Singles or Touch-n-go Metcon (AMRAP – Reps) 3 Sets 3:00 AMRAP 20/15 Calorie Bike 30 Air Squats 7 Burpee Pull Ups In the remaining time perform max power cleans (155/105) Rest 3:00 between sets.TARGET SCORE Target reps: 10+ (each set)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP ( For Quality) 20/15 Calorie Bike 10 DB Incline Bench Press 20 Push Ups 20/15 Calorie Row 10 Ring Rows 20 Alternating DB Hammer Curls (10 per side) 20/15 Calorie Ski 10 V-Ups 20 Russian Twist (10 per side) PERFORMANCE Omar (Time) For Time 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Thrusters (95/65 lb) 25 Bar-Facing Burpees 30 Thrusters (95/65 lb) 35 Bar-Facing BurpeesIn honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011To learn more about Omar click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 20 Rounds 3 Devil Press (2×50/2×35) 6 Dumbbell Front Squat (2×50/2×35) 9 Calorie RowTime Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance 3 Pressing Snatch Balance @ 5.5/10 RPE 3 Pressing Snatch Balance @ 5.5/10 RPE 3 Pressing Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance @ 6/10 RPE Snatch Balance + Overhead Squats 2 Snatch Balance + 4 Overhead Squats @ 5.5/10 RPE 2 Snatch Balance + 4 Overhead Squats @ 6/10 RPE 2 Snatch Balance + 2 Overhead Squats @ 6.5/10 RPE 2 Snatch Balance + 2 Overhead Squats @ 7/10 RPE Overhead Squat 1 Overhead Squat @ 7/10 RPE 1 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 9/10 RPE 1 Overhead Squat @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 200m Run 20 Box Jump Overs Rest 2:00 8:00 AMRAP 10 Kettlebell Deadlifts 100m Kettlebell Farmer Rest 2:00 8:00 AMRAP 200m Run 20 Box Jump Overs 10 Kettlebell Deadlifts 100m Kettlebell Farmer Carry PERFORMANCE Power Snatch 10:00 EMOM Minute 1: 1 Rep @ 65% Minute 2: 1 Rep @ 68% Minute 3: 1 Rep @ 70% Minute 4: 1 Rep @ 73% Minute 5: 1 Rep @ 75% Minute 6: 1 Rep @ 78% Minute 7: 1 Rep @ 80% Minute 8: 1 Rep @ 83% Minute 9: 1 Rep @ 85% Minute 10: 1 Rep @ 85+% *RPE can be used instead of percentages. Metcon (AMRAP – Reps) 5 Sets: 2:00 AMRAP 100 Double Unders (OR 175 Single Unders) In the remaining time perform Max Wall Balls (20/14) Rest 2:00 between each...Read more