BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) Tuesday 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Deficit Push Ups Minute 3: Calorie Ski Minute 4: Single Unders (OR Double Unders) Minute 5: Plank PERFORMANCE Bench Press (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Max Height Box Jump (Distance) Max Height Box Jump Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single Arm Dumbbell Push Press (R) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)TARGET SCORE Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 3.5 roundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 14:00 EMOM Minute 1: 10-15 KB Goblet Squats Minute 2: 15 -20 Russian KB Swings -Rest 2:00- 14:00 EMOM Minute 1: 10 – 16 Single Arm KB Thrusters Minute 2: 15 – 20 Burpees*Pick an even number on Single Arm KB Thrusters so you can do half the reps on the Right and the other half on the Left. PERFORMANCE Front Squat (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets * Weighted Chin Up (1X1) – Max Weight * Rest as needed between sets * Metcon (Time) For Time: 21-15-9 Thrusters (95/65) Burpee over Bar Chest to BarTARGET SCORE Target time: 5-7 minutes Time cap: 10 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Rounds (each/1:1) 15/12 Calorie Row 50 Single Unders 10 Dumbbell Cleans (moderate)Time Cap: 4:00 each set. PERFORMANCE Metcon (5 Rounds for time) Partner 5 Rounds (each/1:1) 15/12 Calorie Echo Bike 50 Double Unders 8 Sandbag Cleans (150/100) (Or Power Cleans 205/145) -You go, I go –Time Cap: 4:00 each setRead more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 5 Double Dumbbell Sumo Deadlift + 5 Double Dumbbell Snatch + 10 Double Dumbbell Overhead Lunges (5/leg) + 50ft Double Dumbbell Overhead carry 5 Strict Press Behind Neck + 5 SLOW Close Grip Overhead Squat (use empty barbell) *These 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. Youll need a separate barbell for the barbell complex Snatch Grip Push Press + Pause Overhead Squat (2 second pause in the bottom) & High Hang Muscle Snatch + Snatch Drop 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE Snatch 2 Muscle Snatch + 2 Heaving Snatch Balance @ 6.5/10 RPE Muscle Snatch -Rest as needed- 3 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch 2 Muscle...Read more

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) Work up to a heavy single Snatch -OR- 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1 RM Snatch **if you feel good today, go up to a heavy single. If you’re feeling tired, stick with the RPE’s Clean and Jerk (1X1) Heavy single clean and Jerk -OR- 1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and...Read more