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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for time) 3 sets: 2 Rounds 6 Banded Pull- Ups (OR 8 Jumping Pull-Ups) 8 Dumbbell Push Press (light) 12 Dumbbell Power Cleans (light) -rest 1:1 between sets- PERFORMANCE Metcon (3 Rounds for time) 3 sets: 2 Rounds 2 Rope Climbs (15ft) (OR 14 Pull-ups) 6 Strict Handstand Push Up (Or 12 Push-ups) 12 Dumbbell Power Cleans (2×50/35) -rest 1:1 between sets-TARGET SCORE Target time each set: 3:15-3:45 Time cap each set: 5 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 6 Rounds 40 Step Back Lunges with Wall Ball 75 Single Unders (OR 75 D/U) 20 Russian Twist with Wall Ball 400m Run PERFORMANCE Metcon (Time) 3 rounds: 30 Toes to Bar 50’ DB Overhead Walking Lunge (70/50)TARGET SCORE Target time: 8-10 minutes Time cap: 12 minutes Plate Front Raise (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t sets GHD Hip Raise (4X10) 4 sets: 10 reps *Rest 1:00-1:30 b/t setsRead more