BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 3 Snatch Push Press + 2 Snatch Balance @ 5/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE Snatch Pull + Hang Snatch + Snatch 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE Snatch Grip Deadlift 5 Snatch Grip Deadlift @ 8/10 RPE 5 Snatch Grip Deadlift @ 8/10 RPE 5 Snatch Grip Deadlift @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Plate Ground to Overhead Minute 4: 10 – 20 Hand Release Push Ups Minute 5: :45 Plank Minute 6: Rest PERFORMANCE Split Jerk 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE 2 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE Metcon (AMRAP – Rounds) 15:00 AMRAP 9 C2B 12 S2OH (115/75) 75 Double UndersTARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE *5 reps per leg. Metcon (Time) 6 Rounds 3 50′ Shuttle Run 50′ DB Front Rack Walking Lunge (2×50/2×35) *Every 2 minutes perform 5 burpees. Start workout with 5 burpees.TARGET SCORE Target time: Sub 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:30 ON / :30 OFF) Minute 1: Meter Ski Erg Minute 2: DB S2OH Minute 3: DB Power Clean Minute 4: AbMat Sit-Ups Minute 5: Rest *Score is total reps completed. ACCESSORY (Checkmark) 4 Sets: 10 Alternating DB Hammer Curls (Moderate) 10 DB Bent Over Rows (Each Arm) (Heavy) 10 Push Ups Rest 1:00 – 2:00 between sets. PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: HSPU Minute 2: GHD (OR AbMat Sit Ups) Minute 3: Sumo Deadlift High Pull (75/55) Minute 4: T2B (OR V-Ups) Minute 5: Calorie Row Minute 6: Rest *Score is total reps completed.TARGET SCORE: Target reps: 325+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 5:00 AMRAP 10/8 Calorie Bike 12 KB Deadlifts Rest 2:00 5:00 AMRAP 10/8 Calorie Bike 12 Alternating KB Goblet Lunges Rest 2:00 PERFORMANCE Overhead Squat 5 @ 6/10 RPE 3 @ 6.5/10 RPE 1 @ 7.5/10 RPE 1 @ 8/10 RPE 1 @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Alternating DB Snatches (50/35) 12 DB Box Step Overs (50/35) (24/20)TARGET SCORE Target rounds: 6+Read more