BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Sets 1:00 Cardio 7 DB Bench Press (Increasing Weight) 7 Banded Bicep Curls 7 Banded Rows on Rig :15 Handstand Hold (OR Plank) FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20 Cal Bike 10 DB Bench Press 10 Bench Dips 20 Cal Row 10 Alt DB Bicep Curls 10 DB Bent Over Rows 20 Cal Ski 100ft DB Farmer Carry :30 Handstand Hold (OR :30 Plank)*Moderate weight across all DB movements. *DB Bench Press, Bent Over Row and Farmer Carry should be the same weight. *Alt DB Bicep Curls will be at less weight than the other three movements.Read more

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (5X1) 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch Clean and Jerk (5X1) 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk Metcon Metcon (Time) FOR TIME 100 Bench Press 115/85 *Everytime you break 2 Rope Climbs or 10 Strict Pull Ups Metcon (10 Rounds for time) Every 2:00 (10 sets) 200/175m Row 50...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 5 Dumbell Snatches Right Arm + 5 Dumbbell Snatches Left Arm 3 Tall Snatches (2″,4″,full squat) + 3 Tempo Overhead Squats (use empty barbell) Weightlifting Snatch Grip Push Press + Overhead Squat (5X4) 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch Snatch (5X1) 1 Snatch @ 6.5/10 RPE Snatch 1 Snatch @ 7/10 RPE Snatch 1 Snatch @ 7.5/10 RPE Snatch 1 Snatch @ 7/10 RPE Snatch 1 Snatch @ 7.5/10 RPE...Read more

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (10 Rounds for time) Every 2:00 (10 sets) 200/175m Row 50 Double UndersTARGET SCORE Target time each set: 1:10 – 1:20 Time cap each set: 1:30 FITNESS Metcon (10 Rounds for time) Every 2:00 (10 sets) 150/125m Row 50 Single Unders FINISHER 4 Rounds 10 Barbell Strict Press @ moderate weight 10 Seated Arnold Press @ moderate weight 15 Weighted Hip Thrust @ heavy weight 15yd Lateral Band Walk (each direction) @ moderate weight band -Rest 3 min b/t round-Read more

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (Time) For time: 20 Box Jump Overs (30/24) 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 20 Box Jump Overs (30/24)TARGET SCORE Target time: 15-17 minutes Time cap each set: 22 minutes FITNESS Metcon (Time) 20 Box Step Ups (low) 10 Dumbbell Thrusters (light) 20 Dumbbell Snatch (light) 10 Jumping Pull-ups Run 500m 10 Jumping Pull-ups 20 Dumbbell Snatch (light) 10 Dumbbell Thrusters (light) 20 Box Step Ups (low)Read more