BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE Off the Blocks Clean Pull + Clean + Split Jerk 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE Off...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20/15 Calorie Bike 15 Double Kettlebell Deadlifts (Moderate/Heavy) 10 V-Ups 5 Burpees Rest 2:00 after every 3 rounds, then repeat. PERFORMANCE Deadlift 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 9/10 RPE Metcon (Time) 5 Rounds 21/16 Calorie Row 15 Box Jump Overs (24/20) 9 T2BTARGET SCORE Target time: 12 -15:00 Time cap: 17:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) PERFORMANCE Metcon (10 Rounds for time) 10 sets (1 set every 3 minutes) 12/10 Calorie Echo Bike 12 Jumping Split Lunges (total) 7 Front Squats (115/80)TARGET SCORE Target time: Sub 90 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 6 Dumbbell Hang Clean and Jerk (Right) 35 Double Unders (OR 70 Single Unders) 6 Dumbbell Hang Clean and Jerk (Left) 12/10 Calorie Ski Rest 2:00 between sets. *Start next set where you finished. PERFORMANCE Shoulder Press 5 Shoulder Press @ 6/10RPE 4 Shoulder Press @ 7/10 RPE 3 Shoulder Press @ 8/10 RPE 2 Shoulder Press @ 8.5/10 RPE 1 Shoulder Press @ 9/10RPE Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Power Cleans (135/95)TARGET SCORE Target time: 10:00 – 12:00 Time cap: 16:00Read more