BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 7/10 RPE 2 Snatch Balance @ 7.5/10 RPE 1 Snatch Balance @ 8/10 RPE Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 2 Snatch @ 5.5/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 2 Snatch @ 6/10 RPE 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull + 2 Snatch @ 6.5/10 RPE Snatch 1 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8.5/10 RPE Snatch Grip Deadlift 3 Snatch Deadlift @ 9.5/10 RPE 3 Snatch Deadlift @ 9.5/10 RPE 3 Snatch Deadlift @ 9.5/10 RPE 3 Snatch Deadlift @ 9.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 6 Single Arm DB Hang Clean & Jerk 12/10 Calorie Row 6 Single Arm DB Hang Clean & Jerk Rest 1:00 after each set. *Even sets perform 6 Single Arm DB Hang Snatches per side. (Sets 2, 4 and 6) Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest. PERFORMANCE Power Clean + Hang Squat Clean + Jerk ( ) 2 Power Cleans + 2 Hang Squat Cleans + 1 Jerk @ 6/10 RPE 2 Power Cleans + 2 Hang Squat Cleans + 1 Jerk@ 6.5/10 RPE 2 Power Cleans + 1 Hang Squat Clean +...Read 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) Russian KB Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Gorilla Rows – Rest 1:00 Score is total reps PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 10 DB Bench Press (2×50/2×35) 10 Strict Chin Ups 100′ Sandbag Carry (150/100) Rest 1:00 after each round Accessory (Checkmark) 4 Rounds Barbell 21’s (7/7/7) 10 DB Single Arm Bent Over Row Rest 1:00 – 2:00 between roundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 10 DB Push Press 10 DB Alternating Suitcase Lunges Rest 2:00 after every 3 rounds. PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE 5 @ 7.5/10 RPE Metcon (4 Rounds for time) 4 Sets 18/14 Calorie Bike 14 KB Deadlift (2×53/2×35) 10 T2B Rest 2:00 between setsTARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS MURPH RECOVERY (Checkmark) 30:00 EMOM (FOR QUALITY) Minute 1: 5 – 15 Calorie Bike Minute 2: 10 – 20 Box Step Ups Minute 3: 5 – 15 Calorie Row Minute 4: 10 – 20 AbMat Sit-Ups Minute 5: 5 – 15 Calorie Ski Minute 6: Rest PERFORMANCE Power Snatch + Squat Snatch 10:00 EMOM 1 Power Snatch + 1 Squat Snatch Build to a heavy complex. Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 9 Burpee Over Bar 60 Double Unders 3 Power Snatch (115/75) RX+ 155/105TARGET SCORE Target rounds (6.5+)Read more