BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 30:00 EMOM (ZONE 2) Minute 1: Calorie Row Minute 2: Calorie Bike Minute 3: Calorie Ski PERFORMANCE Bench Press 10 Bench Press @ 5.5/10 RPE 10 Bench Press @ 6.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8 Bench Press @ 7.5/10 RPE *Superset with 10 banded tricep extensions Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 10 Burpee Broad Jumps (3ft/2ft) 50ft Walking Lunge 10 Kettlebell Swings (53/35) *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 120 Calories of choice 110 Sit-Ups 100 Hang Power Cleans (95/65lbs.) 90 Push-Ups 80 Calories of choice 70 Sit-Ups 60 Hang Power Cleans (95/65lbs.) 50 Push-Ups 40 Calories of choice 30 Sit-Ups 20 Hang Power Cleans (95/65lbs.) 10 Push-Ups Split reps as desired between you and your partner. Calories of choice can be the rower, ski erg, or the echo bike. You may keep 1 the whole time OR mix and match! Up to you and your teammate today 🙂Time Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7.5/10 RPE 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 7.5/10 RPE *Tempo = 2 seconds down, 2 second pause at bottom. Snatch Balance + Overhead Squats 2 Snatch Balance + 2 Overhead Squats @ 6/10 RPE 2 Snatch Balance + 2 Overhead Squats @ 6.5/10 RPE 1 Snatch Balance + 1 Overhead Squats @ 7/10 RPE...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 5:00 AMRAP 15/12 Calorie Ski 16 Push Ups Rest 1:00 5:00 ARMAP 15/12 Calorie Bike 15 Alternating Kettlebell Front Rack Step Back Lunge Rest 1:00 PERFORMANCE Front Squat 5 Front Squats @ 5/10 RPE 5 Front Squats @ 6/10 RPE 5 Front Squats @ 7/10 RPE 5 Front Squats @ 7/10 RPE 5 Front Squats @ 7/10 RPE Metcon (Time) 3 Rounds 500m Row 20 Single Arm Dumbbell Thrusters (50/35)TARGET SCORE Target time: Sub 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE *5 reps per leg. *Hold dumbbells in each hand *Superset with 10 Jumping Air Squats. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 30 Box Jump Overs (24/20) 30 Burpees to Target 30 Calorie RowTARGET SCORE Target rounds: 2.5+Read more