BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat ** Pause for 3 seconds in the bottom of the overhead squat** 3 Snatch Push Press + 2 Pause OHS @ 5/10 RPE 3 Snatch Push Press + 2 Pause OHS @ 6/10 RPE 3 Snatch Push Press + 1 Pause OHS...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) For Time 50/40 Calorie Bike 45 Single KB Squats 40/30 Calorie Bike 35 Double KB Push Press 30/20 Calorie Bike 25 Double KB Squats 20/10 Calorie Bike 15 Double KB Strict Press 10/5 Calorie BikeTime Cap: 30:00 PERFORMANCE Metcon (Time) 4 Rounds 9 Devil...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 EMOM (:30 ON / :30 OFF) 10 DB Bench Press – Rest 2:00 – 10:00 AMRAP 2-4-6-8-10…. Burpees DB Hang Clean & Jerks – Rest 2:00 – 10:00 AMRAP 2-4-6-8-10… Calorie Ski Single Arm Devil Press PERFORMANCE Power Clean and Jerk Build to...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bulgarian Split Squat 3 Working Sets: 5-8 Reps on each leg Metcon (5 Rounds for reps) 5 Sets 3:00 AMRAP 300m Run 30 Air Squats Max Step Back Lunges Rest 2:00 between sets. RX+: Wear 20/14 Weight VestTARGET SCORE: Target reps: 15+Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Alternating DB Snatch Minute 2: Calorie Bike Minute 3: Burpeee Over DB Minute 4: Calorie Ski Minute 5: Russian Twist Minute 6: Rest PERFORMANCE Power Snatch + Hang Power Snatch 2+1 @ 5.5 RPE 2+1 @ 6 RPE 2+1 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 KB Swings 15 Hand Release Push Ups – Rest 1:00 – 4:00 AMRAP 10 Single Arm KB Push Press (5R / 5L) 25 Single Unders (OR Double Unders) – Rest 1:00 – PERFORMANCE Push Jerk + Split Jerk 2+1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 EMOM (:30 ON / :30 OFF) 5 -10 DB Front Squats – Rest 2:00 – 20:00 AMRAP 20/15 Calorie Row 20 Box Step Ups 10 Hang Squat Cleans PERFORMANCE Front Squat (3-3-3-3-3) Build to a heavy 3 reps in 5 working sets. F*CK...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY: 35:00 AMRAP 50 Single Unders (OR 50 Double Unders) 15 DB Bench Press 15 Bench Dips 20 Calorie Bike 15 DB Hammer Curls 15 Ring Rows 20 Calorie Row 15 DB Front Raises 15 DB Side RaisesRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (8 Rounds for reps) 4 Sets 3:00 AMRAP 10 DB Hang Power Clean 10 Pull-Ups Rest 1:00 3:00 AMRAP 10 Burpess to 6″ Target 10 DB Front Squats Rest 1:00 PERFORMANCE Metcon (4 Rounds for reps) 4 Sets 4:00 AMRAP 16/13 Calorie Bike 400m Run...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Weightlifting Below Knee Muscle Clean + Full Grip Tempo Front Squat + Clean Grip Sots Press 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat +...Read More