BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 2 Snatch Grip Push Press + 2 O.H.S @ 6/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 7/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 7.5/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 8/10 RPE Pause Snatch Balance 3 Pause Snatch Balance @ 6.5/10 RPE 3 Pause Snatch Balance @ 6.5/10 RPE 2 Pause Snatch Balance @ 7/10 RPE 2 Pause Snatch Balance @ 7/10 RPE 1 Pause Snatch Balance @ 8/10 RPE * :02 pause at bottomRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Devil Presses (2×50/2×35) 20 T2B 30 Wall Balls (20/14) 400m Run *Split reps as desired.TARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 250/200m Row 10 DB Deadlifts 10 Box Jumps Rest 2:00 6:00 AMRAP 200m Run 10 DB Hang Power Cleans 10 Single DB Box Step Ups Rest 2:00 PERFORMANCE Deadlift Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+ @ 95% or 9.5/10 RPE Set 4: Max Reps at 75% or 7.5/10 RPE *Score reps and weight for set 3. *In notes enter max reps at 75% Metcon (3 Rounds for reps) 3 Sets 2:00 AMRAP 20/16 Calorie Bike Max Power Cleans 185/125 Rest 1:1 RX+ 225/155TARGET SCORE: Target Reps: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 12 Calorie Bike Minute 2: 10 – 20 KB Swings Minute 3: 10 – 20 Calorie Row Minute 4: 10 – 20 Alternating Jumping Lunges Minute 5: 10 – 20 V-Ups Minute 6: RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: DB Man Makers Minute 2: Calorie Ski Minute 3: Burpee Over DBs Minute 4: Air Squats Minute 5: Rest PERFORMANCE Half Murph (Time) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run RX = Wear 20/14# vestTARGET SCORE Target time: 16-18 minutes Time cap: 25 minutes Accessory (Checkmark) 3 or 4 Sets 10 Barbell Bent Over Rows 20 Alternating DB Bicep Curls (10 per side) 10 Two Handed Single DB Bicep CurlsRead more