BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 250/200m Row Minute 2: 8 Single Arm KB Thrusters (Right) Minute 3: 15 KB Sumo Deadlift High Pulls Minute 4: 8 Single Arm KB Thrusters (Left) Minute 5: Rest PERFORMANCE Squat Clean + Front Squat 1 Squat Clean + 2 Front Squats @ 6/10 RPE 1 Squat Clean + 2 Front Squats @ 6.5/10 RPE 1 Squat Clean + 1 Front Squats @ 7/10 RPE 1 Squat Clean + 1 Front Squats @ 7.5/10 RPE 1 Squat Clean + 1 Front Squats @ 8/10 RPE Metcon (Time) 3 Rounds 400m Run 50 Double Unders 15 Front Squats (155/105) RX+ 185/125TARGET SCORE Target time:10:00 – 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE Metcon (AMRAP – Rounds and Reps) VESTED CINDY 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 For time: 150/120 Cal Row 100 Wall balls (20/14lbs.) 150/120 Cal Row 100 Burpees over the rower 150/120 Cal Row 100 Russian KB Swing (70/53lb.) RX+ American KB Swings *Split reps as desired. Only 1 athlete works at time.Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squat @ 6/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 Overhead Squat @ 7/10 RPE 2 Snatch Grip Push Press + 2 Overhead Squat @ 7.5/10 RPE 2 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE Snatch Balance 2...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 For time: 150/120 Cal Row 100 Wall balls (20/14lbs.) 150/120 Cal Row 100 Burpees over the rower 150/120 Cal Row 100 Russian KB Swing (70/53lb.) RX+ American KB Swings *Split reps as desired. Only 1 athlete works at time.Time cap: 35:00Read more