BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20/15 Calorie Bike 12 DB Front Rack Alternating Lunges 12 Goblet Squats Rest 2:00 after every 3 rounds PERFORMANCE Deadlift Build to a 1 RM (OR a heavy single 10/10 RPE) Metcon (Time) 3 Rounds 200m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 – 15 Calorie Bike Minute 2: 5 – 10 Barbell Bench Press (Moderate/Heavy) Minute 3: 8 – 15 Calorie Ski Minute 4: 10 – 20 KB Gorilla Rows Minute 5: 10 – 20 Row Pike Ups Accessory...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 250/200m Row 12 Wall Balls 8 DB Burpee Deadlifts Rest 2:00 *Start next set where you finished. PERFORMANCE Metcon (Time) For Time: 500m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 300m Run...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 12 Calorie Ski Minute 2: 10- 20 KB Swings Minute 3: 10 – 20KB Sumo Deadlift High Pulls Minute 4: 50 – 100 Single Unders or Double Unders Minute 5: Rest PERFORMANCE Shoulder Press Build to...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) DB Front Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 Score is total...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 10 Ring Dips (OR 20 Bench Dips) 400m Run 20 Alternating DB Hammer Curls (Moderate) 10 Strict Chin Ups 20/15 Calorie Row 20 Weighted AbMat Sit Ups (DB or plate) :30 Plank 20/15 Calorie Bike...Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 2 Snatch Grip Push Press + 2 O.H.S @ 6/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 6.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Devil Presses (2×50/2×35) 20 T2B 30 Wall Balls (20/14) 400m Run *Split reps as desired.TARGET SCORE Target rounds: 5+Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 250/200m Row 10 DB Deadlifts 10 Box Jumps Rest 2:00 6:00 AMRAP 200m Run 10 DB Hang Power Cleans 10 Single DB Box Step Ups Rest 2:00 PERFORMANCE Deadlift Set 1: 5 @ 75% or 7.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 12 Calorie Bike Minute 2: 10 – 20 KB Swings Minute 3: 10 – 20 Calorie Row Minute 4: 10 – 20 Alternating Jumping Lunges Minute 5: 10 – 20 V-Ups Minute 6: RestRead More