BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 DB Squat Cleans 12 DB Front Rack Alternating Lunges Rest 2:00 after every 3 rounds. PERFORMANCE Tempo Front Squats 5 @ 6/10 RPE 5 @ 6/10 RPE 3 @ 7/10 RPE 3 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 6 KB Push Press 9 V- Ups 12/10 Calorie Bike Rest 1:00 between sets*Start where you finished the previous round. PERFORMANCE Power Snatch + Hang Power Snatch + 2 OHS 10 Sets 1 complex every 1:30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meters Ski or Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Goblet Squat – Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 DB Bench (Moderate) 10 Ring Dips 20/10 Calorie Row 10 Seated DB Bicep Curls (Moderate) (each side) 10 DB Bent Over Rows (Moderate) (each side) 20/15 Calorie Ski 20 Weighted AbMat Sit-Ups :30 Plank PERFORMANCE VESTED SUNDAY (Time) 7...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE Snatch Pull + High...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 1000m Row 50 Power Cleans (115/75) 25 T2B 1000m Row 25 Power Snatches (95/65) 50 T2B 1000m Row 50 Power Cleans (115/95) 25 T2B *Split reps as desired. RX+ 135/95 on all movementsTARGET SCORE Target time: sub 27:00 Time cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 DB Deadlift 12 Burpees Rest 3:00 after every 3 rounds PERFORMANCE Power Clean and Jerk 10:00 EMOM 1 Power Clean and Jerk very minute on the minute. Build to a heavy single. Jack...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 15 Calorie Ski Minute 2: 10 – 20 Incline DB Bench Press (Moderate) Minute 3: 8 – 15 Calorie Row Minute 4: 10 – 20 Alternating Jumping Lunges Minute 5: RestRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets: 12/10 Calorie Bike 6 DB Push Press (R arm) 12 DB Box Step Ups 6 DB Push Press (L arm) 12/10 Calorie Bike Rest 2:00 between sets Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 200m Run Minute 2: 10 – 20 KB Swings Minute 3: 10 – 20 AbMat Sit Ups Minute 4: 8 – 15 Calorie Ski Minute 5: Rest PERFORMANCE Power Snatch 10:00 EMOM 1 Power snatch every minute on...Read More