BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 10/8 Calorie Bike 8 DB Hang Power Cleans 6 DB S2OH Rest 1:30 between sets. PERFORMANCE Power Clean 2 Sets 5 Power Clean @ 6/10 RPE 4 Power Clean @ 7/10 RPE 3 Power Clean @ 8/10 RPE 2 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE Rest 3 minutes between sets. Reps are touch and go. No rest between reps. Metcon (Time) 5 Rounds 50 Double Unders 10 Hang Power Cleans (95/65) 10 S2OH (95/65) RX+ 135/95TARGET SCORE Target time: Sub 9:00 Time cap: 12:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Push Ups 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 20 Barbell Bicep Curls 10 Barbell Bent Over Row 20/15 Calorie Row 20 AbMat Sit-Ups 10 Row Pike Ups PERFORMANCE Metcon (Checkmark) 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) OR (95/65) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) OR (95/65)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100 Push Press (95/65) 80 Deadlifts (95/65) 60 Hang Power Cleans (95/65) 40 T2B 20 Wall Walks *400m partner run after each movement *Split reps as desiredTime cap: 30:00Read more

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