BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (3 Rounds for time) Hotshots 19 Prep 3 Sets For Time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run Rest 2:00Target Score Target: 5 :00 – 6:00 Time Cap: 8:00 FINISHER Metcon (No Measure) 3 Sets: 15 Banded Bicep Curls 15 Banded Tricep Extensions 15 Hanging Knee Raises Rest 2:00 Between SetsRead more

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) Build to a heavy single Clean and Jerk (1X1) Build to a heavy single Metcon Metcon (3 Rounds for time) 3 Sets 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run -Rest 2:00- Metcon (Time) TEST 100-80-60-40-20 Double Unders 10-20-30-40-50 Wallballs 20/14 ACCESSORY WORK 4 Rounds 10 Chin Ups 10 Diamond Pushups 15 Ring Curls 12 Overhead Plate Situps 30 Flutter Kicks (each side) 7 Alligator Rolls (each direction) 15 KB Front Rack Marches (each side) -Rest 1-2 min b/t round-Read more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: 5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 Dumbbell Single Arm Squat Snatch Right Arm + 4 Dumbbell Single Arm Squat Snatch Left Arm + 3 Dumbbell Single Arm Step Ups Right Arm + 3 Dumbbell Single Arm Step Ups left arm 5 Heel Elevated Snatch Pressing Snatch Balance (use empty barbell) *The DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set. Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Motion Snatch + Snatch Drop (5X2) 2 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch 1 Slow Motion Snatch + 3 Snatch Drop...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 40/30 Cal Row 30 Burpees 20 Push Ups 10 Inch Worms PERFORMANCE Metcon (5 Rounds for reps) 5 sets: 2:00 Amrap 8 Burpee Pull-ups 4 Wall Walks Max effort Push-ups —rest 1 minute between sets—TARGET SCORE Target number of reps each set: 15+ push ups Minimum number of reps before scaling: 8 push ups Rear foot elevated DB Split Squat (4X10) 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Standing Barbell Calf Raise (4X20) 4 sets: 20 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets Every 6:00 25 Abmat Sit-ups 20 Single DB Box Step Ups 15 Double DB Deadlifts 10 Double DB Push PressTime Cap: 5:00 Each Set PERFORMANCE Deadlift (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Handstand Push-ups (Strict) Handstand Push-ups (Strict): Max Reps Metcon (5 Rounds for time) 5 sets (1:1) 200m Run (OR 20/15 Calorie on another machine) 15 GHD’s (Or 15 V-ups) 100ft Farmer Carry (100s/70s)TARGET SCORE Target time each set: 2-2:30 Time cap each set: 3 minutesRead more