BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Ski Minute 2: Max KB Swings Into 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Air Squats Into 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Ski Minute 2: Max Calorie Bike *Score is total reps completed PERFORMANCE Power Snatch 2 Sets 5 Power Snatch @ 5.5/10 RPE 4 Power Snatch @ 6/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE Rest 3 minutes between each set. *Must be touch and go. Metcon (AMRAP – Reps) 15:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Row Minute 2: Max Wall Walks Minute 3: Max Alternating Hang DB Clean and Jerks (50/35) *Score is...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 10 Deficit Push Ups 10 Band Tricep Extensions 20/15 Calorie Bike 10 Box Step Overs 10 Air Squats 20/15 Calorie Row 10 Barbell Bicep Curls 10 Barbell Bent Over Row PERFOMANCE ROBBINS (Time) 6 Rounds 400m Run 30 Burpees *Wear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 10 Rounds 3 Power Clean & Jerks (115/80) 5 T2B 7 Calorie Bike Into 10 Rounds 3 Thrusters (135/95) 5 T2B 7 Calorie Bike Into 10 Rounds 3 Push Jerks (165/115) 5 T2B 7 Calorie Bike RX+ 135/95 155/105 185/125TARGET SCORE Target time: Sub 30:00 Time cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Cleans @ 5.5/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 5.5/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 5.5/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 5.5/10 RPE Clean Pull + Clean High Pull + Clean 1 Clean Pull + 1 Clean High Pull + 1 Clean @ 6/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean @ 6.5/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean @ 7/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean @ 7.5/10 RPE Clean 1 Squat Clean @ 7/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @ 7.5/10 RPE 1 Squat Clean @ 8/10 RPE 1 Squat Clean @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Single Arm KB Thruster *Switch arms every 20 seconds – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Step Back Lunge – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Score is total reps completed. PERFORMANCE Back Squat Build to a 1RM in 15 minutes. 3 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE 1 Back Squat @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14….. Dumbbell Front Squats (2×50/2×35) Pull UpsTARGET SCORE Target reps: 144+ (Round of 16)Read more