BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 7/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 7.5/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 8/10 RPE 1 Muscle Clean + 1 Tall Cleans @ 9/10 RPE 1 Muscle Clean + 1 Tall Cleans @ 10/10 RPE Clean Pull + Clean + Jerk 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE Clean Deadlift 3 Clean Deadlift @ 100% 3...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 12 KB Suitecase Deadlifts Minute 4: 12 Alternating KB Goblet Step Back Lunges Minute 5: 12 Row Pike Ups PERFORMANCE Split Jerk Build to a heavy single Split Jerk Metcon (3 Rounds for time) 3 Sets 20/16 Calorie Bike 30 Wall Balls (20/14) 20 Deadlift (155/105) Rest 3:00 between sets.TARGET SCORE Target time: Sub 3:30 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Ups Rest 1:00 4:00 AMRAP 50 Single Unders 10 Ring Rows Rest 1:00 PERFORMANCE Gymnastic Skill Work (Checkmark) Rope Climb Metcon (6 Rounds for time) 6 Sets 15/12 Calorie Ski (OR Row) 2 Rope Climbs (OR 8 Strict Pull Ups) Rest 1:1TARGET SCORE Target time: Sub 1:30 Time cap: 2:00Read 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) KB Sumo Deadlift High Pull – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE Metcon (6 Rounds for time) 6 Sets: 250/200m Row Rest 1:1TARGET SCORE Target time: Sub 1:00 Time cap: 1:15 Metcon (AMRAP – Reps) 16:00 EMOM Minute 1: Alternating DB Snatches (50/35) Minute 2: T2B Minute 3: Hand Release Push Ups Minute 4: Rest *Score is total reps completed.TARGET SCORE: Target reps: 200+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Calorie Bike Russian KB Burpee Over KBTime Cap: 30:00 Optional Accessory (Checkmark) 3 Sets 10 KB Gorilla Rows 10 Alternating DB Bicep Curls 10 Reverse DB Flys Rest 1 – 2 between sets. PERFORMANCE Overhead Squat 5 @ 5/10 RPE 5 @ 5.5/10 RPE 3 @ 6/10 RPE 3 @ 6/10 RPE 1 @ 6.5/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 6 Push Jerks (95/65) 12 Alternating Front Rack Lunge (95/65) 60 Double UndersTARGET SCORE: Target rounds: 6+Read more