BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 DB Incline Bench Press 10 DB Bent Over Rows (5 per side) 20/15 Calorie Row 10 DB Tricep Kick Backs 10 DB Shoulder Front Raises 20/15 Calorie Bike 10 DB Russian Twist (R + L = 1 Rep) 10 Leg Raises 20/15 Calorie Ski PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row 10 Alternating DB Snatches (50/35) 100ft Walking Lunge 10 Alternating DB Snatches (50/35) *Wear a 20/14# vestRead more

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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