BLK LBL Fitness Club – WEIGHTLIFTING
Snatch Balance
Build to a heavy single in 15 minutes
Snatch
Build to a heavy single in 15 minutes
Build to a heavy single in 15 minutes
Build to a heavy single in 15 minutes
200m Run
10 Air Squats
10 Step Back Lunges
400m Run
20 Air Squats
20 Step Back Lunges
600m Run
30 Air Squats
30 Step Back Lunges
800m Run
40 Air Squats
40 Step Back Lunges
600m Run
30 Air Squats
30 Step Back Lunges
400m Run
20 Air Squats
20 Step Back Lunges
200m Run
10 Air Squats
10 Step Back Lunges
Time Cap: 30:00
6 @ 6.5/10 RPE (3R/3L)
6 @ 7/10 RPE(3R/3L)
6 @ 7.5/10 RPE(3R/3L)
6 @ 8/10 RPE(3R/3L)
6 @ 8.5/10 RPE (3R/3L)
16:00 AMRAP
500/400m Row (OR 400m Run)
25′ DB Overhead Walking Lunge (50/35) (R)
25 Box Jump Overs (24/20)
25′ DB Overhead Walking Lunge (50/35) (L)
TARGET SCORE:
Target Rounds: 3+
AMRAP 30:00
2 Rounds
5 DB Squat Cleans (moderate/heavy)
10 Burpees Over DB
15 V-Ups
20 Calorie Bike
Rest 2:00 after every 2 rounds
Build to a heavy unbroken complex.
5 Sets
20 GHD (OR 30 AbMat Sit-ups)
10 HSPU
5 Hang Squat Cleans (135/95)
Rest 1:1
TARGET SCORE:
Target time: Sub 2:30
Time cap: 3:00
2 Sets
6:00 AMRAP
12/10 Calorie Ski
10 KB Snatches (5R/5L)
Rest 2:00
6:00 AMRAP
50 Single Unders (OR Double Unders)
10 Hand Release Push-Ups
Rest 2:00
10 @ 6/10 RPE
8 @ 7/10 RPE
6 @ 8/10 RPE
4 @ 9/10 RPE
2 @ 10/10 RPE
2 Sets
15-12-9
Pull-Ups
Alternating DB Snatches (50/35)
*200m Run after each round
Rest 2 minutes between sets.
RX+
DB Snatches 70/50
TARGET SCORE:
Target time: Sub 6:30
Time cap: 8:00
10 Sets (Every 1:30)
250/200m Row
– Rest 2:00 –
2 Sets
5:00 AMRAP
10 DB Front Squats
10 Box Jump Overs
Rest 2:00 between sets
Row
Time cap: 1:15
Scale: 200/150m
100/80 Calorie Bike
*Every minute on the minute (Including 0:00) perform 5 lateral burpees over the bar
TARGET SCORE:
Target time: Sub 10:00
Time cap: 15:00
5X3 @ 8/10 RPE
During this time we have converted all of our classes online.
For information on our online program, please fill out an info request form
and one of our team members will contact you!
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