BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 30:00 AMRAP 5-10-15-20-25-30-35… Calorie Bike Calorie Ski Calorie Row PERFORMANCE Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 20 Rounds 3 Deadlifts (225/155) 6 Burpee Box Jump Overs (24/20) 9 Calorie RowTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Grip Strict Press 6 Snatch Grip Strict Press @ 5/10 RPE 6 Snatch Grip Strict Press @ 5/10 RPE 6 Snatch Grip Strict Press @ 5/10 RPE 6 Snatch Grip Strict Press @ 5/10 RPE Complete 2 reps at each position. 2″, 4″ 6″ and below parallel. Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 4:00 AMRAP 12/10 Calorie Ski 12 Alternating Dumbbell Hang Clean and Jerks 12 Abmat Sit Ups Rest 1:00 PERFORMANCE Power Snatch + Hang Squat Snatch 2 Power Snatch + 1 Hang Squat Snatch @ 5.5/10 RPE 2 Power...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE DB Incline Bench Press 10 DB Incline Bench Press @ 7/10 RPE 10 DB Incline Bench Press @ 7/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE 10 DB Incline Bench Press @ 7.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 25/20 Calorie Bike 12 Kettlebell Goblet Squats 12 Kettlebell Swings Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (Time) Teams of 2 (RX+) 100 Wall Balls (20/14) 100 Box Jump Overs (24/20) 100 Wall Balls (20/14)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 16 Hand Release Push Ups 250/200m Ski 16 Single Arm Dumbbell Push Press (8 per side) 250/200m Ski Rest 1:00 between sets. PERFORMANCE Push Jerk 5 Push Jerks @ 5.5/10 RPE 5 Push Jerks @ 6.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Kettlebell Front Rack Step Ups (Right) Minute 2: Calorie Row Minute 3: Kettlebell Front Rack Step Ups (Left) Minute 4: Kettlebell Sumo Deadlift High Pulls Minute 5: V- Ups *Score is total reps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 500m Row 20 Alternating Dumbbell Hammer Curls 20 Banded Tricep Extensions 30 Calorie Bike 20 Push Ups 20 AbMat Sit Ups 30 Calorie Ski 20 Row Pike Ups :20 Side Plank (Per Side) PERFORMANCE CHRIS KYLE (Time) 3 Rounds for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am...Read More