BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Overhead Squat 2 Pressing Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5.5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5.5/10 RPE Snatch Lift Off + Snatch Pull + Snatch 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 6/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE Snatch 3 Snatch @ 7/10 RPE 2 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Single Arm Devil Press – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Plank Dumbbell Drag – Rest 1:00 Score is total reps PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 9/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 75 Double Unders 12 Pull Ups 12 DB Front Squats (2×50/2×35)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 20:00 AMRAP 2-4-6-8-10… 25ft Shuttle Run Burpee to Target 4-8-12-16-20… Russian KB Swings (53/35) Metcon (Checkmark) 4 Rounds 10 Alternating DB Hammer Curls (Heavy)(5 Each Arm) 15 Push Ups 20 Banded Tricep Extensions Rest 1:00 after each round.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3 Rounds 21 Calorie Bike 15 Slam Balls 9 Slam Ball Squat Cleans Rest 3:00 after every 3 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP 6 Deadlift (225/155) 9 T2B 12 KB Box Step Ups (24/20) (53/35) *Every 3 minutes perform a 250m Row Or SkiTARGET SCORE Target rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski (OR Row) Minute 2: Max Alternating DB Snatch Minute 3: Max Burpee Over DB Minute 4: Rest 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 Power Snatch + Hang Power Snatch 2 Power Snatch + 1 Hang Power Snatch @ 6/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 6.5/10 RPE 2 Power Snatch + 1 Hang Power Snatch @ 7/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE 1 Power Snatch + 1 Hang Power Snatch @ 7.5/10 RPE Metcon (Time)...Read more