BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE *Pause for 3 seconds in split. Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1 Mile Bike 16 Alternating DB Snatches 16 Goblet DB Alternating Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 5 Front Squats @ 6/10 RPE 3 Front Squats @ 7/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 9/10 RPE 1 FrontSquat @ 10/10 RPE *12/10 Calorie row sprints after each set. Rest :60 – :90 after each set. Metcon (3 Rounds for time) 3 Sets 250/200m Row 5 KB Snatches (Right) (53/35) 25′ Overhead KB Walking Lunge (Right) (53/35) 5 KB Snatches (Left) 25′ Overhead KB Walking Lunge (Left) Rest 1:1TARGET SCORE Target time: 2:30 – 2:45 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Turkish Get Up 5 X 6 (3 reps per side) Build up to a moderate weight. Metcon (Checkmark) 15:00 EMOM Minute 1: 10 Matador Dips (OR 8 Ring Dips OR 20 Bench Dips) Minute 2: 7 Strict Pull Ups (OR 10 Ring Rows) Minute 3: 10/8 Calorie SkiRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 AMRAP 3-6-9-12-15…. DB Deadlifts Hand Release Push Ups 15/12 Calorie bike after each round *Score is total reps completed Core Finisher (Checkmark) 4 Sets 10 Row Pike Ups 10 DB AbMat Sit Ups :30 Plank :15 Plank (Right) :15 Plank (Left) Rest 1 – 2 minutes after each set. PERFORMANCE Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE Metcon (Time) 21-15-9 HSPU Deadlift (225/155) Box Jump Overs (24/20) *200m Run after each round.TARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders Minute 2: KB Swings Minute 3: KB Sumo DL High Pull Minute 4: Calorie Ski Minute 5: Rest *Score is total reps completed. PERFORMANCE Push Jerk 5 Push Jerks @ 6/10 RPE 3 Push Jerks @ 7/10 RPE 1 Push Jerk @ 8/10 RPE 1 Push Jerk @ 9/10 RPE 1 Push Jerk @ 9.5/10 RPE 1 Push Jerk @ 10/10 RPE Metcon (2 Rounds for time) 3 Rounds 75 Double Unders 5 Devil Press (2×50/2×35) Rest 3:00 For Time: 15 Devil Presses (2×50/2×35) 225 Double Unders *Score second workout in the “2nd Round” time slot.TARGET SCORE Workout 1: Target time: Sub 5:00 Workout 1: Time cap: 7:00 Workout 2: Target time: Sub 6:00 Workout 2: Time cap: 8:00Read more