BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1:(:20 ON / :10 OFF) Meters Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) V-ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Alternating Step Back Lunges – Rest 1:00 PERFORMANCE Deadlift 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10 RPE 3 @ 8/10 RPE 3 @ 8.5/10 RPE Metcon (Time) 3 Rounds 25 GHD (35 AbMat Sit-ups) 100′ DB Front Rack Walking Lunge (2×50/2×35) 400m RunTARGET SCORE: Target time: Sub 15:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM(:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Power Cleans Minute 3: Air Squats Minute 4: DB Push Press Minute 5: Rest PERFORMANCE The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles*Start where you left off. TARGET SCORE: Target Rounds: 20+ PUMP SESSION (No Measure) 4 Rounds 10 DB Z Press (Moderate Weight) 10 DB Hammer Curls (Moderate Weight) 10 Ring Dips (OR 20 Bench Dips) :45 Plank Rest 1-2:00 between setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10 Calorie Ski 20 Push Ups Rest 2:00 4:00 AMRAP 10 KB Swings 20 Single Unders (OR Double Unders) Rest 2:00Score total rounds and reps completed. PERFORMANCE Push Jerk 12:00 EMOM Building to a heavy 3 rep Push Jerk (8-9/10 RPE) Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 24 Alternating DB Snatches (50/35) 18 Pull-Ups *50 Double Unders after each round.TARGET SCORE: Target Rounds: 6+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500/400m Row 20 Box Jump Overs 10 DB Front Squats – Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (5 Rounds for time) 5 Sets 15/12 Calorie Bike 15 Front Squats (95/65) Rest 1:1TARGET SCORE: Target Time: Sub 1:45 Time Cap: 2:00 Back Squat 5 @ 5/10 RPE 5 @ 6/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE 5 @ 8/10 RPERead more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat 3 Snatch push press + 2 Pause Overhead Squat @ 55% 1 RM Snatch 3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch 2 Snatch push press + 2 Pause Overhead Squat @ 65% 1 RM Snatch 2 Snatch push press + 1 Pause Overhead Squat @ 70% 1 RM Snatch 2 Snatch push press + 1 Pause Overhead Squat @ 70-73% 1 RM Snatch * Pause for 2 seconds at bottom of Overhead Squat 3 Position Snatch 3 Position Snatch @ 55% 1 RM Snatch 3 Position Snatch @ 65% 1 RM Snatch 3 Position Snatch @ 70% 1 RM Snatch 3 Position Snatch @ 70% 1 RM Snatch 3 Position Snatch @ 70-73% 1 RM Snatch High Hang Snatch + Above the Knee Snatch + Full Snatch Snatch Pull 5X3...Read more