BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance + Overhead Squat 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat @ 6/10 RPE Snatch Pull + Snatch 2 Snatch Pull + 1 Snatch @ 6/10 RPE 2 Snatch Pull + 1 Snatch @ 6.5/10 RPE 2 Snatch Pull + 1 Snatch @ 7/10 RPE 2 Snatch Pull + 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE 1 Snatch @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: 10 Suitcase DB Alternating Step Back Lunge Minute 4:10 DB Power Cleans Minute 5: Rest PERFORMANCE Deadlift 3 Deadlift @ 5.5/10 RPE 3 Deadlift @ 6/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 9/10 RPE Metcon (Time) Partner Workout: For time: 400 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Synchro Power Cleans (185/115) *Split all box step up reps as needed Individual Version: For time: 200 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Power Cleans (185/115)TARGET SCORE Target Time: sub 16 minutes Time Cap: 20 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (3 Rounds for time) 1200m Run @ highest, sustainable effort -rest 3 minutes- 25 Calorie Row 25 Devil Press (2×50/35) 25 Calorie Row -rest 3 minutes- 1200m Run @ highest, sustainable effortTARGET SCORE Target Time: 5-7 minutes on each Run Sub 7 minutes on the Row/Devils Press Time Cap: 8 minutes for the Runs 10 minutes for the Row/Devil PressRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Plate Ground to Overhead – Rest 1:00 Score is total reps PERFORMANCE DB Incline Bench Press 6 DB Incline Bench Press @ 7/10 RPE 6 DB Incline Bench Press @ 7/10 RPE 6 DB Incline Bench Press @ 7/10 RPE 6 DB Incline Bench Press @ 7/10 RPE 6 DB Incline Bench Press @ 7/10 RPE PERFORMANCE10-27-22 (AMRAP – Rounds and Reps) 20:00 AMRAP 25/20 Calorie Bike 25′ KB Front Rack Walking Lunge (Right) (53/35) 25 GHD (35 AbMat Sit-ups) 25′ KB Front Walking Lunge (Left)(53/35)TAGERT SCORE: Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: KB Goblet Squats Minute 3: KB AbMat Sit-Ups Minute 4: Rest *Score is total reps completed. Accessory (5 Rounds for weight) 5 Sets 10 Bulgarian Split Squats (5 Per Side) Rest 2:00 between rounds. PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back Squat @ 5/10 RPE 2 Front Squat + 2 Back Squat @ 6/10 RPE 1 Front Squat + 1 Back Squat @ 710 RPE 1 Front Squat + 1 Back Squat @ 8/10 RPE 1 Front Squat + 1 Back Squat @ 9/10 RPE Metcon (Time) 21-15-9 Burpee Pull-Ups 41-30-18 Wall Balls (20/14)TARGET SCORE Target time: Sub 11:00 Time cap: 13:00Read more