BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Hotshots 19 Prep (WEEK 2) (2 Rounds for time) 2 Sets 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400m Run – Rest 3:00 between sets –TARGET SCORE: Target time: Sub 13:00 Time cap: 16:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 100 Single Unders (OR Double Unders) 40 KB Swings (Moderate) 20 Slamballs 10 Push-ups PERFORMANCE Bench Press (5X5) 5X5 @ 7/10 RPE Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 HSPU Double DB Hang Snatches (50s/35s)TARGET SCORE Target time: 12:00 –...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Wall Sit Minute 2: Calorie Bike Minute 3: Barbell Deadlifts Minute 4: Russian Twist Minute 5: Step Back Lunges*Perform wall sits, russian twists and step back lunges with a plate to make more challenging...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (4 Rounds for reps) 2 Sets 6:00 AMRAP 20/15 Calorie Ski 10 DB Thrusters (2 DB’s at moderate weight) Rest 2:00 6:00 AMRAP 20/15 Calorie Row 20 V-ups -Rest 2:00 PERFORMANCE Snatch EMOM X 10:00 Minute 1 and 2: 5 Power (OR Squat Snatches) Minute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Single Arm Farmer Carry 10 Single Arm KB Push Press (Right) 10 Single Arm KB Push Press (Left) 20 Burpees PERFORMANCE Shoulder Press (5-5-5-5-5) Build to a heavy set of 5 *Score your heaviest set. Metcon (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Goblet Squats Minute 2: Abmat Sit-ups Minute 3: Alternating Jumping Lunges Minute 4: Calorie Row Minute 5: REST PERFORMANCE Back Squat (5-5-5-5-5) Build to a heavy set of 5. *Score your last set...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 10:00 AMRAP :30 Cardio 5 Bench Press (Building in weight each set) 6 Alternating DB Curls (Light) 8 DB Bent Over Rows 10 V-Ups FITNESS / PERFORMANCE Metcon (No Measure) FOR QUALITY (FUNCTIONAL BODY BUILDING) 35:00 AMRAP 20 Calorie Bike 10 Bench Press 15 Bench Dips...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (3 Rounds for time) Hotshots 19 Prep 3 Sets For Time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run Rest 2:00Target Score Target: 5 :00 – 6:00 Time Cap: 8:00 FINISHER Metcon (No Measure) 3 Sets: 15 Banded Bicep...Read More

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) Build to a heavy single Clean and Jerk (1X1) Build to a heavy single Metcon Metcon (3 Rounds for time) 3 Sets 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run -Rest 2:00- Metcon (Time) TEST 100-80-60-40-20 Double Unders 10-20-30-40-50 Wallballs 20/14 ACCESSORY...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: 5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 Dumbbell Single Arm Squat Snatch Right Arm + 4 Dumbbell Single Arm Squat Snatch Left Arm + 3 Dumbbell...Read More