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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 7:00 AMRAP 400m Run 12 DB Deadlifts 12 Box Jumps Rest 2:00 between sets Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest. PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 3 Deadlift @ 6/10 RPE 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7/10 RPE Metcon (3 Rounds for time) 3 Sets 21-15-9 Calorie Bike *5 Deadlifts (225/155) after each set. Rest 2:00 between sets.TARGET SCORE Target time: Sub 4:00 Time cap: 5:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 8.5/10 RPE *Superset with 5 Strict Chin Ups Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 200m Row (OR Ski) 10 Barbell Bicep Curls (45/35) 10 Barbell Strict Press (45/35) 7 Ring Dips (OR 10 Matador Dips 200m KB Farmer Carry (2×53/2×35)*Workout is intended for quality and to be active recovery. Move at 60-70%Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Alternating DB Snatch Minute 2: Up Downs Over DB Minute 3: Calorie Bike Minute 4: Plank Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch + Hang Power Snatch 10:00 EMOM Perform 2 Power Snatch + 1 Hang Power Snatch building to a heavy every minute for 10 minutes. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Box Jump Overs (24/20) 9 T2B 6 Power Snatch (95/65)TARGET SCORE Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) Part A: 13:00 AMRAP 10-20-30-40-50-60….. Calorie Row KB Swings V-Ups Rest 3:00 Part B: At 15:00 perform the workout backwards for time. *Part B Time Cap: 15:00*Score Part A in Wodify. Enter Part B in notes. PERFORMANCE Shoulder Press 3 Strict Press @ 6/10 RPE 2 Strict Press @ 7/10 RPE 1 Strict Press @ 8/10 RPE 3 Strict Press @ 6.5/10 RPE 2 Strict Press @ 7.5/10 RPE 1 Strict Press @ 8.5/10 RPE Metcon (Time) 6 Rounds 200m Run 35 Double Unders 7 HSPUTARGET SCORE Target time: 12 – 14:00 Time cap: 17:00Read more