BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Pressing Snatch Balance + Snatch Balance 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE Snatch Pull + High Hang Snatch 2 Snatch Pulls + 1 High Hang Snatch @ 5.5/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6.5/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6.5/10 RPE Snatch 1 Snatch @ 6/10 RPE 1 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10 Alternating Dumbbell Snatches 15 Dumbbell Goblet Squats 200m Run Rest 2:00 after each set. *Start next set where you left off. *100m = 1 rep PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 2 Front Squats @ 6.5/10 RPE 1 Front Squat @ 7/10 RPE 3 Front Squats @ 6.5/10 RPE 2 Front Squats @ 7/10 RPE 1 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 PRE Metcon (Time) RX 3-6-9-12-15-18-21 Kettlebell Swings (53/35) Box Jump Overs (24/20) RX+ 3-6-9-12-15-18-21 Kettlebell Swings (70/53) Box Jump Overs (30/24)TARGET SCORE Target time: 8:00 – 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Incline Bench Press 4 Sets: 5 Incline Barbell Bench Press @ 6.5-7/10 RPE Immediately into 8 Barbell Rows (Regular Grip) @ 8/10 RPE Rest 2min. Between Sets. Metcon (Calories) 5 Sets: 2:00 AMRAP 6 Strict Pulls Ups 12 Push Ups 6 Matador Dips (OR 4 Ring Dips) Max Calorie Row Rest 1:1TARGET SCORE Target calories: 12/10+ per setRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 4 Rounds 16/12 Calorie Bike 8 DB S2OH 4 Renegade Row (R + L = 1 Rep) Rest 3:00 after every 4 rounds PERFORMANCE Push Jerk 3 Push Jerks @ 5.5/10 RPE 2 Push Jerks @ 6/10 RPE 1 Push Jerks @ 6.5/10 RPE 3 Push Jerks @ 6/10 RPE 2 Push Jerks @ 6.5/10 RPE 1 Push Jerks @ 7/10 RPE Metcon (Time) 25-50-75-100-75-50-25 Double Unders 5-10-15-20-15-10-5 Shoulder to Overhead (95/65) RX+ Shoulder to Overhead (135/95)TARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more