BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double Dumbbell Reverse Lunge (3/leg) + 5 Double Dumbbell Hang Squat Clean + 4 Double Dumbbell Split Jerk (2/leg) 4 Muscle Clean @ 6/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans. Off the Blocks Clean + Jerk 3 Clean off the block and 1 Jerk @ 6/10 RPE Clean and Jerk 2 Clean off the block and 1 Jerk @ 6.5/10 RPE Clean and Jerk 1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk 1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk 1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk (OR PERFORM HANG CLEANS) Front Squat + Jerk 2 Front Squat + 1 Jerk @ 7/10 RPE 1 RM...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Calorie Ski Minute 2: DB Bench Press Minute 3: Plank Minute 4: Calorie Ski Minute 5: DB Seated Strict Press Minute 6: Rest PERFORMANCE Handstand Push-ups Spend 10:00 – 12:00 on HSPU Metcon (3 Rounds for time) 3 Sets 27/21 Calorie Bike 21 GHD (OR V-Ups) 15 HSPU (OR 4 Wall Walks) 9 BMU (OR 9 Burpee Pull-ups, 15 C2B) -Rest 3:00TARGET SCORE: Target time: Sub 6:00 Time cap: 7:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 AMRAP 20 Calorie Row 20 DB Step Back Lunges Rest 2:00 8:00 AMRAP 20 Calorie Row 20 Box Jumps Rest 2:00 10:00 AMRAP 20 Calorie Row 20 DB Step Back Lunges 20 Box Jumps PERFORMANCE Front Rack Lunge 4 Sets 8 @ 6/10 RPE (4R / 4L) 6 @ 7/10 RPE (3R / 3L) 4 @ 8/10 RPE (2R / 2L) 2 @ 9/10 RPE (1R / 1L) Score last set. Metcon (Time) FOR TIME 5 Rounds 15 KB Deadlifts (53s/35s) 100′ KB Front Rack Walking Lunge (53s/35s) 200m RunTARGET SCORE: Target time: 12:00 – 13:00 Time cap: 17:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/18 Calorie Bike 10 Single Arm Devil Press (Right) 20 DB Goblet Squats 10 Single Arm Devil Press (Left) 20 V-Ups PERFORMANCE Metcon (Time) FOR TIME 20-18-16-14-12-10 Single Arm DB Thrusters 50/35 Burpee Box Jump Overs 24/20 T2B Metcon (Checkmark) *If Time Permits 3 Rounds 15 Banded Bicep Curls 15 Tricep Extensions 15 Banded Face PullsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 3-6-9-12-15-18-21….. Hang DB Cleans DB Push Press *Run 400m between rounds PERFORMANCE Push Press + Split Jerk 3+2 @ 6/10 RPE 3+2 @ 7/10 RPE 2+1 @ 8/10 RPE 2+1 @ 8/10 RPE 2+1 @ 8/10 RPE Metcon (Time) FOR TIME (Teams of 2) 100/80 Calorie Row 50 Hang Power Cleans 95/65 50 S2OH 95/65 50 Hang Power Cleans 95/65 100/80 Calorie RowTARGET SCORE: Target time: 13:00 -16:00 Time cap: 20:00 RX+ 115/75Read more