BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Sets: 100m Run :15 KB Farmer Carry Hold 10 DB Bicep Curls (Increasing to workout weight) 5 DB Strict Press 10 Scap Pulls FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 200m KB Farmer Carry 20 Alt DB Hammer Curls (10 Right/ 10 Left) 20 DB Strict Press (Same weight as Hammer Curls) 10 Strict Pull Ups 400m Run 10 Strict Pull Ups 20 Banded Tricep Extension 20 DB Push PressKB Farmers Carry: Moderate to Heavy KB DB Movements: Light ot ModerateRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 15 DB Bench Press 15 DB Bent Over Rows 200m Run 10 Push Ups 10 Ring Rows 200m Run PERFORMANCE Metcon (5 Rounds for calories) 5 Sets AMRAP 3 Minutes 20 Bench Press (135/95) Max Calorie Row -Rest 1 minute between sets-TARGET SCORE Target Calories each set: 35/28 calories Minimum Calories before scaling: 28/20 Calories FINISHER Metcon (Checkmark) 3 Rounds 15 Banded Tricep Extensions 15 Standing Barbell Curl 10 Kettlebell Side Bend (each side) 10 Strict Hanging Leg Raise (OR Knee Raises -Rest 2 min b/t round-Read more

BLK LBL Fitness Club – COMPETE Weightlifting Bench Press (1X1) 1 Bench Press @ 6/10 RPE 1 Bench Press @ 7/10 RPE 1 Bench Press @ 8/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPE Metcon Metcon (5 Rounds for calories) 5 Sets AMRAP 3 Minutes 20 Bench Press (155/105) Max Distance Calorie Row -Rest 1 Minute b/t sets-TARGET SCORE Score is calories Target Calories each set: 30/24+ Calories Minimum Calories before scaling each set: 10/8 Weightlifting Hang Squat Snatch + Full Squat Snatch (5X2) 1 Hang Squat Snatch + 1 Snatch x 5 Sets @8.5 RPE Squat Clean + Squat Clean and Jerk (5X2) 1 Squat Clean + 1 Squat Clean and Jerk x 5 Sets @8.5 RPERead more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg) 5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell) Snatch Grip Push Press + OHS & Slow MOTION Squat Snatch 3 Snatch Grip Push Press + 3 OHS @ 6.5/10 RPE Snatch 3 Slow Snatch (empty barbell) -Rest as needed- 3 Snatch Grip Push Press + 2 OHS @ 7/10 RPE Snatch 3 Slow Snatch (empty barbell) -Rest as needed- 3 Snatch Grip Push Press + 2 OHS @ 7.5/10 RPE Snatch 3 Slow Snatch (empty barbell) -Rest as needed- 3 Snatch Grip Push Press + 1 OHS @ 8/10 RPE Snatch 3 Slow Snatch (empty barbell) -Rest as needed- 3 Snatch Grip Push Press + 1 OHS @ 8.5/10 RPE Snatch 3 Slow Snatch (empty...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 EMOM (:40 ON / :20 OFF) 7 Sets Minute 1: Wall Sit Minute 2: DB Power Cleans Minute 3: Abmat Situps with Plate Minute 4: Standing Bicep Plate Curl Minute 4: Plank Minute 5: Hollow Rock PERFORMANCE Metcon (Time) For time: 75 Power Cleans (135/95) *Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to BarTARGET SCORE Target time: 7-9 minutes Time cap: 16 minutes Seated Arnold Press (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Seated Banded Rows (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build acrossRead more