BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6/10 RPE Muscle Snatch + Snatch Balance 3 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 6.5/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7.5/10 RPE Snatch 3 @ 5/10 RPE 3 @ 6/10 RPE 2 @ 6/10 RPE 2 @ 7/10 RPE 1 @ 7/10 RPE 1 @ 7.5/10 RPE 1 @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 12/10 Calorie Ski 8 Alternating Hang DB Clean and Jerks Rest 1:00 4:00 AMRAP 12/10 Calorie Bike 8 Burpee Over DB’s Rest 1:00 PERFORMANCE Clean and Jerk 10:00 EMOM 4 Unbroken Clean & Jerk Option 1: (95/65) Option 2: (115/75) Option 3: (135/95) Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Power Cleans (155/105) 6 BMU (OR 8 Burpee Pull-Ups) 9 Box Jump Overs (24/20)TARGET SCORE: Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: Calorie Row Minute 2: KB Sumo Deadlift High Pulls (Heavy) Minute 3: 25′ Shuttle Runs Minute 4: Man Makers (Moderate) Minute 5: Rest*Complete as many reps as possible. *Score is total reps. *25′ Shuttle Run = 1 rep.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 10 DB Thrusters 10 Box Jump Overs Rest 2:00 after every 3 rounds. PERFORMANCE Tempo Front Squats 3 @ 5.5/10 RPE 3 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 3 @ 7/10 RPE Tempo: 3 seconds down, 2 seconds pause at bottom. Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10/8 Calorie Bike 10 Wall Balls (20/14) 10 T2B (OR 10 V-Ups)TARGET SCORE: Target rounds: 7+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 50 – 100 Single Unders (OR Double Unders) Minute 2: 10 – 20 Alternating DB Snatches Minute 3: 8 – 15 Calorie Bike Minute 4: 10 – 20 AbMat Sit Ups Minute 5: Rest PERFORMANCE Power Snatch 10:00 EMOM 4 Unbroken Power Snatches Option 1: (95/65) Option 2: (115/75) Option 3: (135/95) *Weight should be no more than 70% of 1RM Power Snatch Metcon (5 Rounds for time) 5 Sets 60 Double Unders 12 HSPU (OR 12 DB Push Press (2×50/2×35) Rest 1:1TARGET SCORE: Target time: Sub 1:30 Time cap: 2:00Read more