BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 30:00 AMRAP 5-10-15-20-25-30-35… Calorie Bike Calorie Ski Calorie Row PERFORMANCE Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click hereRead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Grip Strict Press 6 Snatch Grip Strict Press @ 5/10 RPE 6 Snatch Grip Strict Press @ 5/10 RPE 6 Snatch Grip Strict Press @ 5/10 RPE 6 Snatch Grip Strict Press @ 5/10 RPE Complete 2 reps at each position. 2″, 4″ 6″ and below parallel. Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squats @ 6/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squats @ 6.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squats @ 6.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squats @ 7/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squats @ 7/10 RPE Snatch Balance 3 Snatch Balance @ 6/10 RPE 2 Snatch Balance @ 6.5/10 RPE 1 Snatch Balance @ 7/10 RPE 3 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 20 Rounds 3 Deadlifts (225/155) 6 Burpee Box Jump Overs (24/20) 9 Calorie RowTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 4:00 AMRAP 12/10 Calorie Ski 12 Alternating Dumbbell Hang Clean and Jerks 12 Abmat Sit Ups Rest 1:00 PERFORMANCE Power Snatch + Hang Squat Snatch 2 Power Snatch + 1 Hang Squat Snatch @ 5.5/10 RPE 2 Power Snatch + 1 Hang Squat Snatch @ 6 10 RPE 2 Power Snatch + 1 Hang Squat Snatch @ 6.5/10 RPE 1 Power Snatch + 1 Hang Squat Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Squat Snatch @ 7.5/10 RPE Metcon (Time) 7-14-21-28 Unbroken Kettlebell Swings (53/35) 28-21-14-7 T2B *200m Run after each round RX+ 10-20-30-40 Unbroken Kettlebell Swings (53/35) 40-30-20-10 T2B *200m Run after each roundTARGET SCORE Target time: 12 -14:00 Time cap: 17:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE DB Incline Bench Press 10 DB Incline Bench Press @ 7/10 RPE 10 DB Incline Bench Press @ 7/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE *Superset with 10 deficit push ups Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 750/600m Row 100ft Walking Lunge 40/30 Calorie Bike 100ft Walking LungeTARGET SCORE Target Rounds: 2.5+Read more