BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (4 Rounds for reps) 2 Sets 6:00 AMRAP 20/15 Calorie Ski 10 DB Thrusters (2 DB’s at moderate weight) Rest 2:00 6:00 AMRAP 20/15 Calorie Row 20 V-ups -Rest 2:00 PERFORMANCE Snatch EMOM X 10:00 Minute 1 and 2: 5 Power (OR Squat Snatches) Minute 3 and 4: 4 Power (OR Squat Snatches) Minute 5 and 6: 3 Power (OR Squat Snatches) Minute 7 and 8: 2 Power (OR Squat Snatches) Minute 9 and 10: 1 Power (OR Squat Snatches) *Touch and Go * Increase in weight each minute *Score last set Metcon (Time) 2 Rounds 40/32 Calorie Echo Bike 40 Wall Balls (20/14) 30 GHD Sit Ups (Or 30 V-Ups) 20 Chest to Bar Pull UpsTARGET SCORE Target time: 16-18 minutes Time cap: 22 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Single Arm Farmer Carry 10 Single Arm KB Push Press (Right) 10 Single Arm KB Push Press (Left) 20 Burpees PERFORMANCE Shoulder Press (5-5-5-5-5) Build to a heavy set of 5 *Score your heaviest set. Metcon (Time) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double UndersTARGET SCORE Target time: 11-13 minutes Time cap: 16 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Goblet Squats Minute 2: Abmat Sit-ups Minute 3: Alternating Jumping Lunges Minute 4: Calorie Row Minute 5: REST PERFORMANCE Back Squat (5-5-5-5-5) Build to a heavy set of 5. *Score your last set Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 10 Calorie Bike 10 T2B 10 Box Jump Overs 24/20TARGET SCORE Target: 7+ RoundRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 10:00 AMRAP :30 Cardio 5 Bench Press (Building in weight each set) 6 Alternating DB Curls (Light) 8 DB Bent Over Rows 10 V-Ups FITNESS / PERFORMANCE Metcon (No Measure) FOR QUALITY (FUNCTIONAL BODY BUILDING) 35:00 AMRAP 20 Calorie Bike 10 Bench Press 15 Bench Dips (OR Ring Dips) 20 Calorie Row 10 Alternating DB Hammer Curls (10 each arm = 20 total) 15 DB Bent Over Rows 20 Calorie Ski 20 Flutter Kicks (1L+1R =1 rep) 20 Russian TwistsRead 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