BLK LBL Fitness Club – WEIGHTLIFTING Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squat @ 5.5/10 RPE Snatch Balance + Overhead Squats 2 Snatch Balance + 1 Overhead Squat @ 6/10 RPE 2 Snatch Balance + 1 Overhead Squat @ 6.5/10 RPE 2 Snatch Balance + 1 Overhead Squat @ 7/10 RPE 2 Snatch Balance + 1 Overhead Squat @ 7.5/10 RPE Overhead Squat 3 Overhead Squat @ 7/10 RPE 2 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 3 Overhead Squat @ 7/10 RPE 2 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE “Thanksgiving Meal Time” (2 Rounds for reps) Thanksgiving Meal Time 1st Serving –> 20:00 to Complete** 200m Run 4 Devils Presses 50/35 6 Pull Ups 8 DB Squat Clean 50/35 10 HSPU or Hand Release Push Ups 12 Cal Cardio 14 V-Ups @ 20:00 Mark 2nd Serving –> 20:00 to Complete** 14 V-Ups 12 Cal Cardio 10 HSPU or Hand Release Push Ups 8 DB Squat Clean 50/35 6 Pull Ups 4 Devils Presses 50/35 200m Run ** Performed like 12 days of Christmas workout Example: 200m Run 4 Devils Press 200m Run 6 Pull UPs 4 Devils Press 200m Run 8 DB squat Cleans 6 Pull Ups 4 Devils Press 200m Run CONTINUE…Time cap: 45:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE “Thanksgiving Meal Time” (2 Rounds for reps) Thanksgiving Meal Time 1st Serving –> 20:00 to Complete** 200m Run 4 Devils Presses 50/35 6 Pull Ups 8 DB Squat Clean 50/35 10 HSPU or Hand Release Push Ups 12 Cal Cardio 14 V-Ups @ 20:00 Mark 2nd Serving –> 20:00 to Complete** 14 V-Ups 12 Cal Cardio 10 HSPU or Hand Release Push Ups 8 DB Squat Clean 50/35 6 Pull Ups 4 Devils Presses 50/35 200m Run ** Performed like 12 days of Christmas workout Example: 200m Run 4 Devils Press 200m Run 6 Pull UPs 4 Devils Press 200m Run 8 DB squat Cleans 6 Pull Ups 4 Devils Press 200m Run CONTINUE…Time cap: 45:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 12 Slam Balls 12 Alternating Step Back Lunge with Slam Ball 12 AbMat SIt Ups with Slam Ball Every 3:00 perform 12/10 calorie bike PERFORMANCE Push Press 8 Push Press @ 6/10 RPE 8 Push Press @ 6.5/10 RPE 6 Push Press @ 7/10 RPE 6 Push Press @ 7.5/10 RPE 4 Push Press @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Ground to Overhead (95/65) 10 Alternating Back Rack Lunge (95/65) 10 Pull Ups TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 12 Slam Balls 12 Alternating Step Back Lunge with Slam Ball 12 AbMat SIt Ups with Slam Ball Every 3:00 perform 12/10 calorie bike PERFORMANCE Push Press 8 Push Press @ 6/10 RPE 8 Push Press @ 6.5/10 RPE 6 Push Press @ 7/10 RPE 6 Push Press @ 7.5/10 RPE 4 Push Press @ 8/10 RPE Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Ground to Overhead (95/65) 10 Alternating Back Rack Lunge (95/65) 10 Pull Ups TARGET SCORE Target rounds: 4+Read more