BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch 5 Muscle Snatch @ 5.5/10 RPE 4 Muscle Snatch @ 6/10 RPE 3 Muscle Snatch @ 6.5/10 RPE 2 Muscle Snatch @ 7/10 RPE 1 Muscle Snatch @ 7.5/10 RPE Perform as singles. Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 1 Snatch @ 7/10 RPE *Pause Snatch Pull: Hold for 2 seconds Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8/10 RPE Snatch Grip...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Ski 20 Russian KB Swings (moderate/heavy) 10 Box Jumps 200m KB Carry((moderate/heavy) Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 3 Back Squats @ 6/10 RPE 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 3 Back Squats @ 7.5/10 RPE 3 Back Squats @ 7.5/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 3-6-9-12-15-18-21…. Wall Balls (20/14) T2B *Every 2:00 perform 5 burpees. *Score is total reps completed of wall balls and T2B.TARGET SCORE Target reps: 135+ (completing the round of 21).Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 12/10 Calorie Echo Bike 15/12 Calorie Row 200m Run -at 20 minutes- For Time 32/26 Calorie Echo Bike 40/32 Calorie Row 400m Run Every 10m on the run counts as 1 rep Comment time on part 2Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 18 Slam Balls 18 Air Squats with Slam Ball 18 Slam Balls 400m Run Rest 2 minutes after each set. *Complete as many sets as possible in 30 minutes. *10m row = 1 rep. PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 4 Bench Press @ 7/10 RPE 3 Bench Press @ 7.5/10 RPE 2 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 8.5/10 RPE Superset with 20 second bar hang. Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 6 Single Arm Devil Press (50/35) 12 DB Box Step Overs (50/35) (24/20) 400m Run 100m = 1 repTARGET SCORE Target rounds: 3Read 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) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7/10 RPE *Superset with 5 tall box jumps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) 2-4-6-8-10-12-14-16-18-20 C2B Pull UpsTARGET SCORE Target time: Sub 12:00 Time cap: 18:00Read more