BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats Minute 3: Calorie Ski Minute 4: V-Ups *Score is total reps completed. Bulgarian Split Squat 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) PERFORMANCE Back Squat 4 Back Squats @ 7/10 RPE 4 Back Squats @ 7/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 2 Power Clean (155/105) 4 C2B 6 Pistols (OR 12 Air Squats) RX+ 185/125TARGET SCORE Target rounds: 9+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats Minute 3: Calorie Ski Minute 4: V-Ups *Score is total reps completed. Bulgarian Split Squat 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) PERFORMANCE Back Squat 4 Back Squats @ 7/10 RPE 4 Back Squats @ 7/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 7.5/10 RPE 4 Back Squats @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 2 Power Clean (155/105) 4 C2B 6 Pistols (OR 12 Air Squats) RX+ 185/125TARGET SCORE Target rounds: 9+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20 Empty Barbell Bench Press 20 Banded Tricep Extensions 20/15 Calorie Bike 20 Alternating DB Hammer Curls 20 Banded Face Pulls 20/15 Calorie Ski 20 AbMat Sit Ups 20 V-Ups 20/15 Calorie Row PERFORMANCE Metcon (Time) 10 Rounds 200m Run 10 KB Swings 50ft Walking Lunge *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 2000m Row 50 Thrusters (95/65) 50 Burpree Over Bar 1000m Row 30 Thrusters 30 Burpee Over Bar 500m Row 20 Thrusters 20 Burpee Over Bar *Split reps as desiredTARGET SCORE Target Time: Sub 27:00 Time Cap: 30:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE Pressing Snatch Balance + Overhead Squat 3 Pressing Snatch Balance + 3 Overhead Squat @ 5/10 RPE 3 Pressing Snatch Balance + 3 Overhead Squat @ 5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squat @ 6/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squat @ 6/10 RPE Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 1 Snatch Balance @ 7/10 RPE 1 Snatch Balance @ 7/10 RPE 1 Snatch Balance @ 7.5/10 RPE 1 Snatch Balance @ 8/10 RPE Snatch Grip Overhead Hold 5 Sets: :30 Snatch Grip Overhead Hold Rest 1:00 between setsRead more