BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 6 Dumbbell Hang Clean and Jerk (Right) 35 Double Unders (OR 70 Single Unders) 6 Dumbbell Hang Clean and Jerk (Left) 12/10 Calorie Ski Rest 2:00 between sets. *Start next set where you finished. PERFORMANCE Shoulder...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Minute 1: 200m Run Minute 2: 10 – 20 Jumping Air Squats -Into- 10:00 EMOM Minute 1: 250/200m Row Minute 2: 10 – 20 KB Swings -Into- 10:00 EMOM Minute 1: 200m Run Minute 2: 10 – 20 Hand Release Push Ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie SKi 200m KB Farmer Carry (Moderate/Heavy) 20 Alternating KB Gorilla Rows 20/15 Calorie Bike 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Row 20 Row Pike Ups 20 Russian Twists PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 120 Calories Echo Bike 100 Alternating DB Snatch (50/35) 80 Toes-To-Bar 60 Barbell Hang Power Cleans (115/75) 40 Burpees Box Jump Overs (24/20″) 20 Barbell Front Squats (115/75) immediately into; 60 Calories Echo Bike 50 Alternating DB Snatch (50/35) 40 Toes-To-Bar 30...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Press in Split 2 Tall Cleans + 2 Tall Jerks + 2 Press in Split @ 5/10 RPE 2 Tall Cleans + 2 Tall Jerks + 2 Press in Split @ 5/10 RPE 2 Tall Cleans + 2 Tall Jerks + 2 Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 21/16 Calorie Bike 15 V-Ups 9 Single Arm DB Thrusters Rest 1:30 between sets PERFORMANCE Deadlift 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) For Time 1000m Row -rest 1 minute- Max Bench Press (bodyweight) -rest 1 minute- SCALE OPTION For Time 750m Row -rest 1 minute- Max Bench Press (.75x bodyweight) -rest 1 minute- *keep going until 50 reps of Bench Press are completed *Repeat...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max KB Sumo Deadlift High Pulls Minute 2: Max Double KB S2OH Minute 3: Max AbMat Sit Ups Minute 4: Max Calorie Row Minute 5: Rest PERFORMANCE Strict Press + Push Press 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) Dumbbell “Chief” 5 Sets 3:00 AMRAP 3 Dumbbell Power Cleans 6 Push Ups 9 Air Squats Rest 1:00 between sets. *Begin the next round where you left off. Accessory (Checkmark) 3 Sets 10/8 Calorie Ski 10 Double Dumbbell Bent Over...Read More