BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double Dumbbell Reverse Lunge (3/leg) + 5 Double Dumbbell Hang Squat Clean + 4 Double Dumbbell Split Jerk (2/leg) 4 Muscle Clean @ 6/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Calorie Ski Minute 2: DB Bench Press Minute 3: Plank Minute 4: Calorie Ski Minute 5: DB Seated Strict Press Minute 6: Rest PERFORMANCE Handstand Push-ups Spend 10:00 – 12:00 on HSPU Metcon (3 Rounds for time) 3 Sets 27/21...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 AMRAP 20 Calorie Row 20 DB Step Back Lunges Rest 2:00 8:00 AMRAP 20 Calorie Row 20 Box Jumps Rest 2:00 10:00 AMRAP 20 Calorie Row 20 DB Step Back Lunges 20 Box Jumps PERFORMANCE Front Rack Lunge 4 Sets 8 @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/18 Calorie Bike 10 Single Arm Devil Press (Right) 20 DB Goblet Squats 10 Single Arm Devil Press (Left) 20 V-Ups PERFORMANCE Metcon (Time) FOR TIME 20-18-16-14-12-10 Single Arm DB Thrusters 50/35 Burpee Box Jump Overs 24/20 T2B...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18-21….. Hang DB Cleans DB Push Press *Run 400m between rounds PERFORMANCE Push Press + Split Jerk 3+2 @ 6/10 RPE 3+2 @ 7/10 RPE 2+1 @ 8/10 RPE 2+1 @ 8/10 RPE 2+1 @ 8/10 RPE Metcon (Time) FOR...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Double KB Deadlifts Minute 2: Calorie Ski Minute 3: Abmat Sit-ups Minute 4: KB Box Step Overs Minute 5: Calorie Row PERFORMANCE Deadlift (1X5) Build to a heavy 5 reps in 12:00 Metcon (4 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 35:00 AMRAP 30 Calorie Row 20 Alternating DB Hammer Curls 20 DB Z Press 25 Calorie Bike 20 Single Arm Bent Over Row (10 per side) 20 Banded Lat Pull Down 20 Calorie Ski 20 DB Bench Press 20 Banded Tricep Extensions FITNESS...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk 4 Muscle Clean @ 6/10 RPE **You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.**...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) FOR TIME 3 Rounds 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run Rest 3:00 -Into AMRAP below –TARGET SCORE: Target time: Sub 18:00 Time cap: 21:00 Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 15 Air Squats 10...Read More

BLK LBL Fitness Club – COMPETE Snatch 1 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 9/10 RPE 1 RM Snatch 1 Snatch @ 10/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch...Read More