BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean 3 Muscle Clean @ 6/10 RPE 2 Muscle Clean @ 6.5/10 RPE 1 Muscle Clean @ 7/10 RPE 3 Muscle Clean @ 6.5/10 2 Muscle Clean @ 7/10 RPE 1 Muscle Clean @ 7.5/10 RPE 1 Muscle Clean @ 8/10 RPE Clean Pull + Clean High Pull + Clean + Split Jerk 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE Clean and Jerk 1 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 100 Burpees 80 Wall Balls (20/14lb) 60 American KB Swing (53/35lb) 40 Cals of Choice 20 Front squat (135/95lb) 80 Wall Balls (20/14lb) 60 American KB Swing (53/35lb) 40 Cals of Choice 20 Front squat (135/95lb) 60 American KB Swing (53/35lb) 40 Cals of Choice 20 Front squat (135/95lb) 40 Cals of Choice 20 Front squat (135/95lb) 20 Front squat (135/95lb) *You can partition the reps as you want.Time Cap: 40:00Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Incline Bench Press 5 Incline Bench Press @ 6/10 RPE 5 Incline Bench Press @ 6.5/10 RPE 5 Incline Bench Press @ 7/10 RPE 5 Incline Bench Press @ 7.5/10 RPE 5 Incline Bench Press @ 8/10 RPE *Superset with 10 Banded Tricep extensions Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 200m Kettlebell Farmer Carry (2×53/2×35) 75 Double Unders 15 Hand Release Push UpsTARGET SCORE Target Rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: 10 – 20 Box Jumps Minute 4: 10 – 20 Ring Rows (OR Pull Ups) Minute 5: Rest PERFORMANCE Power Snatch 10 rounds: 100m Run 1 Power Snatch *Start around 60-65% and build to 85-90% over the course of the ten sets. Power Clean & Push Jerk 10 Rounds 4 Burpee 1 Power Clean and Push Jerk *Start around 60-65% and build to 85-90% over the course of the ten sets ACCESSORY *Optional 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.Read more