BLK LBL Fitness Club – WEIGHTLIFTING Weightlifting Below Knee Muscle Clean + Full Grip Tempo Front Squat + Clean Grip Sots Press 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE Clean Pull + Clean + Push Jerk + Jerk 2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE 2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE 2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean + 1 Push Jerk +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (8 Rounds for reps) 4 Sets 3:00 AMRAP 10 DB Hang Power Clean 10 Pull-Ups Rest 1:00 3:00 AMRAP 10 Burpess to 6″ Target 10 DB Front Squats Rest 1:00 PERFORMANCE Metcon (4 Rounds for reps) 4 Sets 4:00 AMRAP 16/13 Calorie Bike 400m Run Max Burpee Box Get Overs (30/24) -Rest 2:00 between each set. RX+: Max Burpee Box Get Overs (48″/42″)TARGET SCORE Target reps: 10+ FINISHER Metcon (Checkmark) 3 Rounds 10 Alternating DB Bicep Curls 10 Superintend Barbell Row 10 Band Triceps ExtensionsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Minute 1: 10-15 Calorie Row Minute 2: 10-20 KB Swings – Into – 10:00 EMOM Minute 1: 10-15 Calorie Ski Minute 2: 15-20 Push Ups – Into – 10:00 EMOM Minute 1: 15- 20 V-Ups Minute 2: :40 Plank PERFORMANCE Bench Press (5X2) 5X2 @ 8-9 RPE Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 T2B *35 Double Unders after each set RX+ Strict HSPUTARGET SCORE: Target time Sub 13:00 Time Cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 21-18-15-12-9-6-3-6-9-12-15-18-21 DB Step Back Lunges Box Jump Overs *1 mile bike between each setTime Cap: 30:00 PERFORMANCE Deadlift (5X5) 5X5 @ 7-8 RPE Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP (TEAMS OF 2) 40/30 Calorie Row 50′ Sandbag Carry (Each) (150/100) (OR KB Front Rack Carry 70s/53s) 10 Sandbag Cleans (150/100) (OR KB Cleans 70s/53s)TARGET SCORE: Target Rounds 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 500m Row 10 KB Thrusters – Rest 1:00 – 7:00 AMRAP 200m Run 10 Single Arm KB Snatches (5R / 5L) – Rest 1:00 – 14:00 AMRAP 500m Row 10 KB Thrusters 200m Run 10 Single Arm KB Snatches (5R / 5L) PERFORMANCE Power Snatch (1X3) Spend 12:00 building up to heavy 3 TNG. Metcon (Time) 4 Rounds 21 Wall Balls (20/14) 15/12 Calorie Bike 9 Power Snatches (95/65) RX+ Wall Balls 30/20 Power Snatches 135/95TARGET SCORE: Target time: Sub 15:00 Time Cap: 18:00Read more