BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Sabercat (3 Rounds for reps) (RX’d) 3 sets 3:00 AMRAP 30/24 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run rep is 25...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Power Snatch + Overhead Squat Every 2:00 (6 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy) -Complete Unbroken- Wallaroo (AMRAP – Rounds and Reps) (RX’d) 11:00 AMRAP 9 Chest to Bar Pull Ups 7 Burpees over Bar 5 Squat Snatch (115/85) (Scale) 11:00 AMRAP 9...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Feta (Time) (RX’d) 20/15 Calorie Machine 40 Alternating V-Ups 20/15 Calorie Machine 40 V-Ups 20/15 Calorie Machine 40 GHDs (Or Stick Sit Ups) 20/15 Calorie Machine (Scale) 12/10 Calorie Machine 20 Sit Ups 12/10 Calorie Machine 20 Alternating V-Ups 12/10 Calorie Machine 20 Wall...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Feta (Time) Freedom (RX’d) 20/15 Calorie Machine 40 Alternating V-Ups 20/15 Calorie Machine 40 V-Ups 20/15 Calorie Machine 40 GHDs (Or Stick Sit Ups) 20/15 Calorie Machine Independence 16/13 Calorie Machine 30 Alternating V-Ups 16/13 Calorie Machine 30 V-Ups 16/13 Calorie Machine 30 GHDs...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100...Read More