BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Tempo OHS (3 sec descent & ascent) + Sn Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop 3 Sets of: 3 Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop @ 5/10 RPE ** For the Snatch Power Lands, Each land counts as 1 repetition. So you will do a 2″ squat land and that will be your first rep. Then you will do a 4″ squat land and that will be your second rep. Then you will do a 6″ squat land and that will be your third repetition. You will then move onto your snatch land (which will be in a full squat) for one repetition** Snatch Pull + Hang Snatch + Snatch (4-4-3-3-3) 2 Snatch Pull + 1 Hang Snatch + 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 10 Rounds for Time 10 Hang Double DB Snatches 100 Single Unders (OR Double Unders) 10 Alternating DB Push Press 500m RowTime cap: 30:00 PERFORMANCE Hang Power Snatch (1X3) Build to a heavy 3 reps Metcon (Time) 5 Rounds 12 GHD (OR 18 AbMat Situps) 9 Hang Power Snatches (95/65) 6 BMU (OR 8 Burpee Pull-Ups)TARGET SCORE: Target time: Sub 14:00 Time cap:16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 200m Run 15 Box Jumps – Rest 2:00 – 6:00 AMRAP 200m Run 15 KB Goblet Squats – Rest 2:00 – 14:00 AMRAP 400m Run 15 Box Jumps 15 KB Goblet Squats PERFORMANCE Front Squat (5X3) 5X3 @ 7-8 RPE Metcon (4 Rounds for time) 4 Sets 250/200m Row 8 Alternating Barbell Front Rack Lunge (115/75) 16 Front Squats (115/75) -Rest 1:00 between setsTARGET SCORE Target time: Sub 3:30 Time cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Charissa’s Mid-Life Crisis / Birthday Workout CASH IN 21-16-9 (46 reps) Burpee Box Get-Overs (20in, 24in, 30in) Wall Balls (20/14) 46 (30) Jumping Pull-ups 46 (30) Hang Power Cleans (45/35 BB) 46 (30) Step Back Lunges (body weight) 46 (30) Push Press (45/35 BB) 46 (30) Knees to Elbow 46 (30) Alt DB Snatches (35/20) 46 (30) Double Unders/Single Unders CASH OUT 9 DB Deadlifts (50s/35s) 21 Bike Cal SprintTime Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: DB Bench Press Minute 2: KB Swings Minute 3: Calorie Ski Minute 4: Weighted AbMat Situps Minute 5: Rest PERFORMANCE Strict Press + Push Press 2+3 @ 5.5 RPE 2+3 @ 6 RPE 1+2 @ 7 RPE 1+2 @ 8 RPE 1+1 @ 9 RPE Metcon (Time) 5 Rounds 12 T2B 4 Wall Walks 50 Double UndersTARGET SCORE: Target time: Sub 15:00 Time cap: 18:00Read more