BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE Snatch Pause Pull + Snatch Panda Pull + Snatch 1 Snatch Pause Pull + 1 Snatch Panda Pull + 1 Snatch @ 6/10 RPE 1 Snatch Pause Pull + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Pause Pull + 1 Snatch Panda Pull + 1 Snatch @ 7/10 RPE 1 Snatch Pause Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 125 Calorie Row 100 Power Snatches (75/55) 75 Pull Ups 50 Burpees to Target 25 Calorie Bike (Each) *Split reps as desiredTime Cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for calories) 12:00 AMRAP 15/12 Calorie Bike 14 Single Arm KB Thrusters 14 AbMat Sit-Ups Rest 5:00 12:00 AMRAP 200m Run 14 Double KB Deadlifts 14/11 Calorie SKi *Score each AMRAP separately. PERFORMANCE Front Squat 2 Front Squats @ 6/10 RPE 2 Front Squats @ 7/10 RPE 2 Front Squats @ 8/10 RPE 2 Front Squats @ 8.5/10 RPE 2 Front Squats @ 8.5+/10 RPE Metcon (Time) 3 Rounds 400m Run 20 GHD Sit-Ups (OR 30 AbMat Sit Ups) 20 Wall Balls (20/14) RX+ 3 Rounds 400m Run 30 GHD 20 Wall Balls (30/20)TARGET SCORE Target time: 12-14:00 Time cap: 17:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 4 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7/10 RPE 2 Bench Press @ 7.5/10 RPE 1 Bench Press @ 8/10 RPE Metcon (AMRAP – Reps) 18:00 EMOM (:30 ON / :30 OFF) Minute 1: Hand Release Push Ups Minute 2: Double Unders (OR Single Unders) Minute 3: Front Rack Lunge (95/65) *Score is total repsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 V-Ups 10 Box Jumps 500m Row 15 V-Ups 15 Box Jumps 750m Row 20 V-Ups 20 Box Jumps 1000m Row 25 V-Ups 25 Box Jumps 800m Run 20 V-Ups 20 Box Jumps 400m Run 15 V-Ups 15 Box Jumps 200m Run 10 V-Ups 10 Box JumpsTime Cap: 30:00 PERFORMANCE Clean Deadlift + Power Clean + Squat Clean Build to a heavy complex in 15 minutes. 2 Clean Deadlifts + 1 Power Clean + 1 Squat Clean Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 3 Power Cleans (155/105) 20 T2B 3 Power Cleans (155/105) 12/10 Calorie Bike RX+ (185/125)TARGET SCORE Target rounds: 3+Read more