BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 1 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 1 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 1 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 1 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE Snatch 3 Snatch @ 5.5/10 RPE 2 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPE 1 Snatch @ 9.5/10 RPE 1 Snatch @ 10/10 RPE Snatch Grip Deadlift 3 Snatch Deadlift @ 10/10 RPE 3 Snatch Deadlift @ 10/10 RPE 3 Snatch Deadlift @ 10/10 RPE 3 Snatch Deadlift @ 10/10RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Buy In: 1200m Run with Wall Ball (20/14)(Together) 20 Rounds 2 Devil Press (2×50/2×35) 4 T2B 6 HSPU Buy Out: 1200m Run with Wall Ball (20/14) (Together)TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 12/10 Calorie Row 10 KB Alternating Lunge Rest 1:00 4:00 AMRAP 12/10 Calorie Row 10 KB Squats Rest 1:00Set 1: KB Position: Goblet Set 2: KB Position: Front Rack Set 3: KB Position: Hold in goblet away from body. PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12/10 Calorie Bike 12 Burpee Over Bar 12 Barbell Front Rack Lunge (95/65)TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 20 Slam Balls 10 Plank DB Drags 5 DB Renegade Rows Rest 2:00 after every 2 rounds1 Renegade Row = DB Row R + Push Up + DB Row L + Push Up PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7.5/10 RPE 1 Bench Press @ 7.5/10 RPE 1 Bench Press @ 8/10 RPE Metcon (4 Rounds for time) 4 Sets 21/18 Calorie Row 15 DB Bench Press (2×50/2×35) 9 Pull Ups RX+ 5 BMU Rest 1:1TARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more