BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500m Row Minute 3: MAX KB Goblet Squats Minute 4: MAX Sumo Deadlift High Pulls Minute 5: Rest *Score is total reps completed. PERFORMANCE MURPH PREP “WEEK 3” (AMRAP – Rounds and Reps) 7:00 AMRAP 200m Run 10 Strict Pull Ups Rest 3:00 7:00 AMRAP 200m Run 15 Push Ups Rest 3:00 7:00 AMRAP 200m Run 25 Air Squats *Wear a 20/14# vest. *Every 10m Run = 1 rep.TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 DB Incline Bench Press 10 DB Bent Over Rows (5 per side) 20/15 Calorie Row 10 DB Tricep Kick Backs 10 DB Shoulder Front Raises 20/15 Calorie Bike 10 DB Russian Twist (R + L = 1 Rep) 10 Leg Raises 20/15 Calorie Ski PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row 10 Alternating DB Snatches (50/35) 100ft Walking Lunge 10 Alternating DB Snatches (50/35) *Wear a 20/14# vestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 2 Muscle Clean + 1 Tall Clean + 1 Push Jerk @ 5.5/10 RPE 2 Muscle Clean + 1 Tall Clean + 1 Push Jerk @ 5.5/10 RPE 2 Muscle Clean + 1 Tall Clean + 1 Push Jerk @ 5.5/10 RPE Clean Pull + Hang Clean + Split Jerk 2 Clean Pulls + 1 Hang Clean + 1 Split Jerk @ 5.5/10 RPE 2 Clean Pulls + 1 Hang Clean + 1 Split Jerk @ 6/10 RPE 2 Clean Pulls + 1 Hang Clean + 1 Split Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Hang Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Hang Clean + 1 Split Jerk @ 7.5/10 RPE Clean Deadlift 3 Clean Deadlift @ 8/10 RPE 3 Clean Deadlift @ 8/10 RPE 3 Clean Deadlift...Read more