BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE High Hang Snatch + Hang Snatch + Snatch 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 6/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 7/10 RPE 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE Snatch Grip Deadlift ( ) 4 Snatch Deadlift @ 9/10 RPE 4 Snatch Deadlift @ 9/10 RPE 4 Snatch Deadlift @ 9/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Buy In: 2000m Row 10 Rounds 6 DB Deadlifts 6 DB Hang Power Cleans 6 V-Ups Buy Out: 2000m RowTime Cap: 30:00 PERFORMANCE Deadlift 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8/10 RPE Metcon (5 Rounds for reps) 5 Sets 1:30 AMRAP 5 Power Snatches (135/95) Max Calorie Bike Rest 1:30 between sets RX+ 165/115TARGET SCORE Target calories: 20/15+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 40 Double Unders Minute 2: 10 Sumo Deadlift High Pulls 95/65 Minute 3: 12 Pull-Ups Minute 4: 12 S2OH (95/65) Minute 5: :45 PlankRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 18 Slam Balls 18 Alternating Step Back Lunges w/ Slam ball 500m Row Rest 2 minutes after each set.*Complete as many sets as possible in 30 minutes. *10m row = 1 rep. PERFORMANCE Bench Press 5 Bench Press @ 7.5/10 RPE 5 Bench Press @ 7/10 RPE 3 Bench Press @ 7.510 RPE 3 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 6 Single Arm Devil Press (50/35) 12 DB Box Step Overs (50/35) (24/20) 400m RunTARGET SCORE Target rounds: 3.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 KB Goblet Squats 10 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 800m Run 20 KB Goblet Squats 20 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 200m Run 10 KB Goblet Squats 10 Box JumpsTime cap: 30:00 Accessory *Optional* (Checkmark) 3 Sets 10 Single Leg Glute Bridge (Right) 10 Single Leg Glute Bridge (Left) 5 Single Leg RDL (Right) 5 Single Leg RDL (Left) Rest 1 minute sets *Athletes can perform each movement with a DB or KB if they choose. PERFORMANCE Front Squat + Back Squat 3 Front Squat + 2 Back Squat @ 6/10 RPE 3 Front Squat + 2 Back Squat @ 6.5/10 RPE 2 Front Squat + 1 Back Squat @ 7/10 RPE 2 Front Squat + 1 Back Squat @ 7.5/10 RPE Rest 1:30...Read more