BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE Snatch Pull + High Pull + Snatch 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 6.5/10 RPE Snatch Pull + Snatch 1 Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch @ 8/10 RPE 1 Snatch Pull + 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 1000m Row 50 Power Cleans (115/75) 25 T2B 1000m Row 25 Power Snatches (95/65) 50 T2B 1000m Row 50 Power Cleans (115/95) 25 T2B *Split reps as desired. RX+ 135/95 on all movementsTARGET SCORE Target time: sub 27:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 DB Deadlift 12 Burpees Rest 3:00 after every 3 rounds PERFORMANCE Power Clean and Jerk 10:00 EMOM 1 Power Clean and Jerk very minute on the minute. Build to a heavy single. Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 15 Calorie Ski Minute 2: 10 – 20 Incline DB Bench Press (Moderate) Minute 3: 8 – 15 Calorie Row Minute 4: 10 – 20 Alternating Jumping Lunges Minute 5: RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets: 12/10 Calorie Bike 6 DB Push Press (R arm) 12 DB Box Step Ups 6 DB Push Press (L arm) 12/10 Calorie Bike Rest 2:00 between sets 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 Tempo Front Squats 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 8/10 RPE 3 @ 8/10 RPE 3 @ 8/10 RPE Tempo: 3 seconds down, 3 second pause at bottom Metcon (Time) 200m Run 10 Wall Balls (20/14) 10 GHD (OR 15 AbMat Sit Ups) 400m Run 20 Wall Balls 20 GHD (OR 30 AbMat Sit Ups) 800m Run 40...Read more