BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 3 Muscle Clean + 2 Tall Cleans + 1 Split Jerk @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 1 Split Jerk @ 5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 1 Split Jerk @ 5.5/10 RPE 3 Muscle Clean + 2 Tall Cleans + 1 Split Jerk @ 5.5/10 RPE Power Clean + Hang Squat Clean + Jerk 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6.5/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 7/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 7.5/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Double Kettlebell Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 10 Deadlift @ 5/10 RPE Rest 2:00 10:00 EMOM Minute 1: Deadlift @ 5.5/10 RPE Minute 2: Deadlift @ 6/10 RPE Minute 3: Deadlift @ 6.5/10 RPE Minute 4: Deadlift @ 7/10 RPE Minute 5: Deadlift @ 7.5/10 RPE Minute 6: Deadlift @ 8/10 RPE Minute 7: Deadlift @ 8.5/10 RPE Minute 8: Deadlift @ 9/10 RPE Minute 9: Deadlift @ 9.5/10 RPE Minute 10: Deadlift @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14-16…. Dumbbell Burpee Box Step Overs (2×50/2×35)(24/20) 4-8-12-16-20-24-28-32…. T2BTARGET SCORE Target reps: 126+ (Through the 24 T2B)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 20 Bench Press @ 5/10 RPE Rest 2:00 10:00 EMOM Minute 1: Bench Press @ 5.5/10 RPE Minute 2: Bench Press @ 6/10 RPE Minute 3: Bench Press @ 6.5/10 RPE Minute 4: Bench Press @ 7/10 RPE Minute 5: Bench Press @ 7.5/10 RPE Minute 6: Bench Press @ 8/10 RPE Minute 7: Bench Press @ 8.5/10 RPE Minute 8: Bench Press @ 9/10 RPE Minute 9: Bench Press @ 9.5/10 RPE Minute 10: Bench Press @ 10/10 RPE Metcon (Checkmark) 15:00 EMOM Minute 1: 12 Shuttle Runs (25ft) Minute 2: 3 Wall Walks Minute 3: 12 Box Jumps (24/20)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 5:00 AMRAP 250/200m Row 12 Slam Balls 12 Alternating Step Back Lunges with Slam Ball Rest 1:00 between each set*Start next round where you left off. PERFORMANCE Power Snatch 10:00 EMOM Perform 1 Power Snatch every minute for 10 minutes, building to a heavy single. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 V-Ups 50ft Dumbbell Front Rack Walking Lunge (2×50/2×35) 24/20 Calorie BikeTARGET SCORE Target rounds: 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP (:30 ON / :30 OFF) Minute 1: Kettlebell Sumo Deadlift High Pulls Minute 2: Single Unders (OR Double Unders Minute 3: AbMat Sit Ups Minute 4: Calorie Bike Minute 5: Rest PERFORMANCE Shoulder Press 5 Shoulder Press @ 6.5/10 RPE 4 Shoulder Press @ 7.5/10 RPE 3 Shoulder Press @ 8.5/10 RPE 2 Shoulder Press @ 9/10 RPE 1 Shoulder Press @ 9.5/10 RPE Metcon (Time) 5 Rounds 12 Hang Power Cleans (115/75) 9 Push Jerks (115/75) 60 Double UndersTARGET SCORE Target time: Sub 11:00 Time cap: 15:00Read more