BLK LBL Fitness Club – COMPETE Metcon Metcon (2 Rounds for time) 2 Sets 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400m Run – Rest 3:00 between sets –TARGET SCORE: Target time: Sub 13:00 Time cap: 16:00 Weightlifting Snatch (5X1) 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch Clean and Jerk (5X1) 1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk 1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk Front...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: – 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Split Jerk – 5 Muscle Clean @ 5/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans. Clean and Jerk (4-4-4-4-3) 3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk 3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk 3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk 3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk 2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk Front Squat + Jerk (4-4-4) 3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean 3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean 3 Front Squat + 1 Jerk @ 7/10...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Hotshots 19 Prep (WEEK 2) (2 Rounds for time) 2 Sets 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400m Run – Rest 3:00 between sets –TARGET SCORE: Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 100 Single Unders (OR Double Unders) 40 KB Swings (Moderate) 20 Slamballs 10 Push-ups PERFORMANCE Bench Press (5X5) 5X5 @ 7/10 RPE Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 HSPU Double DB Hang Snatches (50s/35s)TARGET SCORE Target time: 12:00 – 14:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Wall Sit Minute 2: Calorie Bike Minute 3: Barbell Deadlifts Minute 4: Russian Twist Minute 5: Step Back Lunges*Perform wall sits, russian twists and step back lunges with a plate to make more challenging if needed. PERFORMANCE Front Rack Lunge (4X10) 4X10 (5 Right/5 Left) @ 7/10 RPE Metcon (2 Rounds for time) AMRAP X 8:00 400m Run 10 Double DB Box Step Overs (50s/35s) -Rest 2:00 AMRAP X 8:00 200m Run 20 DB Box Step Overs (50/35)TARGET SCORE: Target: 3+ RoundsRead more