BLK LBL Fitness Club – WEIGHTLIFTING Pause Snatch Balance 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE *Pause for :02 at bottom. Snatch Pull + Below the Knee Snatch + Hang Snatch 1 Snatch Pull...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB S20H Rest 1:00 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Overs Rest 1:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7.5/10 RPE 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 25′ Shuttle Runs Minute 2: Max T2B Minute 3: 15/12 Calorie Row Minute 4: 15 KB Deadlifts (2×53/2×35) Minute 5: Rest *Score is total reps Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) KB Swings – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Score is...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP Minute 1 & 2: 300m Run Minute 3: :40 Alternating Jumping Lunges Minute 4: :40 AbMat Sit Ups Minute 5: Rest PERFORMANCE Overhead Squat 3 Overhead Squats @ 6.5/10 RPE 3 Overhead Squats @ 7/10 RPE 2 Overhead Squats @ 8/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 5 Sets 4:00 AMRAP 500m Row 12 DB Power Cleans 24 Air Squats Max Push Ups Rest 2:00 between sets. PERFORMANCE Metcon (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict Pull Ups 200m Run Rest 2:00 2 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) FOR QUALITY 10:00 AMRAP 20/15 Calorie Bike 10 Incline Bench Press (Moderate) 20 Bench Dips – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Row 10 Barbell Bicep Curls (Light/Moderate) 20 Barbell Rows (Light/Moderate) – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski Erg 10...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 3 Snatch Push Press + 2 Snatch Balance @ 5/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) For Time: “You go, I go style” 20 Rounds: (10 Rounds Each) 5 Power Snatch (95/65) 6 Calorie Bike 7 T2B Immediately into; 20 Rounds: (10 Rounds Each) 5 Power Cleans (135/95) 6 Calorie Bike 7 T2BTARGET SCORE Target time: Sub 30:00 Time cap:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Plate Ground to Overhead Minute 4: 10 – 20 Hand Release Push Ups Minute 5: :45 Plank Minute 6: Rest PERFORMANCE Split Jerk 2 Split Jerk @ 7/10 RPE...Read More