BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 5 Rounds 250m Row 24 DB Deadlifts 250m Row 18DB Hang Power Clean 250m Row 12 DB Push JerksTime cap: 30:00 FINISHER Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest. PERFORMANCE Deadlift + Hang Power Clean + Push Jerk Build to a heavy complex 4 Deadlift + 3 Hang Power Clean + 2 Push Jerks Double DT (Time) 5 Rounds 24 Deadlifts (95/65) 18 Hang Power Cleans 12 Push JerksTARGET SCORE: Target time: Sub 10:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 14:00 AMRAP 4-8-12-16-20-24…. Alternating DB Snatches Burpee Over DB Calorie Bike Rest 2:00 For Time: Start where you finishedand go in reverse until completed.Scoring: Enterthe reps completed as your score. In the notes enter the time it took you to complete the second part. PERFORMANCE Bench Press 5 x 5 @ 7/10 RPE Metcon (AMRAP – Reps) 15:00 AMRAP 2-4-6-8-10-12…. C2B 2-4-6-8-10-12… T2B 20-40-60-80-100-120…. Double UndersTARGET SCORE: Target reps: 500+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB Thrusters Minute 4: AbMat Sit-Ups Minute 5: Rest PERFORMANCE Metcon (4 Rounds for time) 4 Sets 21/17 Calorie Bike 15 Box Jumps (24/20) 9 Thrusters (95/65) Rest 2:00 between setsTARGET TIME Target score: Sub 2:30 Time cap: 3:30 Thruster Build to a heavy 3 rep Thruster from the floor.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/16 Calorie Bike 10 DB Bench Press 20 GHD (OR 30 AbMat Sit-ups) 20/16 Calorie Row 10 Strict Pull-Ups 20 DB Bicep Curls 20/16 Calorie Ski 10 Banded Tricep Extensions 20 Flutter Kicks PERFORMANCE Conditioning (Time) 8 Sets 300m Row or Ski at RPE7 75 Sec Bike at RPE5 *Rest 1 Min between sets.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Clean @ 50% 3 Muscle Clean + 3 Tall Clean @ 50% 3 Muscle Clean + 3 Tall Clean @ 50% Clean Pull + Panda Pull + Clean 1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 1 Clean @ 65% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 1 Clean @ 70% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 1 Clean @ 70-75% 1 RM Clean Clean Deadlift + Clean Pull 2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 75% 1 RM Clean 2 Clean Deadlift + 3 Clean Pull @ 2” Deficit...Read more