BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min. or less. *Break it up however you like, but the run must be in 200m intervals.Read 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 Push Press + Snatch Balance 3 Snatch Grip Push Press + 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Snatch Balance @ 5.5/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 2 Snatch Balance @ 6/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 6.5/10 RPE 2 Snatch Grip Push Press + 1 Snatch Balance @ 6.5/10 RPE Overhead Squat 3 Overhead Squats @ 6/10 RPE 3 Overhead Squats @ 6.5/10 RPE 2 Overhead Squats @ 7/10 RPE 2 Overhead Squats @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps completed PERFORMANCE Front Rack Lunge 6 Front Rack Lunge @ 6/10 RPE 6 Front Rack Lunge @ 6/10 RPE 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 7/10 RPE 3 reps per side. Metcon (2 Rounds for time) 2 sets: 2 Rounds 8 Deadlifts (225/155) 8 Calorie Bike 8 Burpee Box Jump Overs (24/20) 8 Calorie Bike -rest 1:1 b/t sets-TARGET SCORE Target time: 4 – 5:00 Time cap: 6:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Distance) Row 3 sets: 90 seconds fast 90 second recovery pace -straight into- 6 sets 60 seconds faster 60 second recovery pace -straight into- 12 sets 30 seconds fastest 30 second recovery pace -rest 3 more minutes til minute 36- 6 sets: 10 second sprint -rest 80 seconds b/t sets-TARGET SCORE Target meters: 6,000+ PERFORMANCE OPTION 1 (Time) 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Rest as needed in between sets. **Penalty for breaking: 10 burpee to barTARGET SCORE Target time: Sub 15:00 Time cap: 20:00 OPTION 2 (Time) 1-1-2-2-3-3-4-4-5-5 Unbroken Strict Pull Up 1-1-2-2-3-3-4-4-5-5 Unbroken Strict Ring (OR Bar) Dips *Rest as needed in between sets. **Penalty for breaking: 5 burpee to barTARGET SCORE Target time: Sub 15:00 Time cap: 20:00 Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more