BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE Snatch Pull + Below the Knee Snatch + Hang Snatch 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6/10 RPE 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6/10 RPE 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6.5/10 RPE 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch @ 6.5/10 RPE Snatch Pull + Snatch 1 Snatch Pull + 2 Snatch @ 6.5/10 RPE 1 Snatch Pull + 2 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch @ 8/10 RPE 1 Snatch Pull +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 200 Calorie Row 200 Box Jump Overs (24/20) 200 American KB Swings (70/53) *Every 5 minutes complete 10 Ground to Overhead with 135/95. *Start with Ground to Overhead at 0:00.Time Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Single Arm KB Thruster *Switch arms every 20 seconds. – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Gorilla Rows – Rest 1:00 Score is total reps PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPE Metcon (3 Rounds for time) 3 Sets 2 Rounds 12 Dumbbell Deadlifts (2×50/2×35) 9 Dumbbell Hang Power Cleans (2×50/2×35) 6 Dumbbell S2OH (2×50/2×35) 12/10 Calorie Bike Rest 1:1TARGET SCORE Target time: 3:00 – 4:00 Time cap: 5:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 12/10 Calorie Ski (OR 12/10 Calorie Row) Minute 2: 12 Bench Press (95/65) Minute 3: 7 – 12 Chin Ups Minute 4: 12 GHD (OR 20 AbMat Sit Ups) Minute 5: :30 PlankRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 15/12 Calorie Bike 10 KB Deadlifts Rest 1:00 4:00 AMRAP 15 V-Ups 10 Alternating KB Goblet Lunges Rest 1:00 PERFORMANCE SKILL WORK – D/U & HSPU (Checkmark) 10:00 EMOM (:30 ON / :30 OFF) Minute 1: Double Unders (OR Crossovers) Minute 2: HSPU (OR Wall Walks) Metcon (Time) 50 Wall Balls (20/14) 25 Shuttle Runs (25ft = 1 rep) 40 Wall Balls 20 Shuttle Runs 30 Wall Balls 15 Shuttle Runs 20 Wall Balls 10 Shuttle Runs 10 Wall Balls 5 Shuttle RunsTARGET SCORE Target time: Sub 14:00 Time cap: 20:00Read more