BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 10:00 EMOM Odd: 12/10 Calorie Bike Even: Athlete Choice (3-5 BMU | 5-7 Strict Pull Ups | 10-15 Pull Ups or C2B) -Into- 10:00 EMOM Odd: 15/12 Calorie Row Even: 10 Burpee Over Rower -Into- 10:00 EMOM Odd: 12/10 Calorie Ski Even: 10 Weighted...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 12/10 Calorie Row 5 KB Push Press 10 Alternating KB Goblet Step Back Lunges 5 KB Push Press Rest 2:00 between each set PERFORMANCE Bench Press 5 Bench Press @ 5.5/10 RPE 5 Bench Press @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds .5 Mile Bike 20 DB Power Cleans .5 Mile Bike 20 Air Squats Rest 2:00 after every 2 rounds PERFORMANCE Front Squat + Back Squat 3 Front Squat + 3 Back Squat @ 6/10 RPE 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: KB Swings Minute 3: KB Gorilla Rows Minute 4: Hand Release Push Ups Minute 5: Rest *Score it total reps. PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Chin Ups 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie Bike PERFORMANCE Metcon (Time) 800m...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE High-Hang Snatch 3 High Hang Snatch @ 5.5/10 RPE 3 High Hang Snatch @ 6/10 RPE 2 High Hang Snatch @ 6.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s “you go, I go” with an ascending rep scheme! 2 Burpees 4 Push Jerks...Read More

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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 12/10 Calorie Echo Bike) 15/12 Calorie Row 200m Run -at 20 minutes- 32/26 Calorie Echo Bike 40/32 Calorie Row 400m Run Every 10m on the run counts as 1 rep Comment time on part 2TARGET SCORE Target...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Alternating DB Hang Clean and Jerk Minute 3: Max Single Unders or Double Unders Minute 4: Max Burpees Minute 5: Rest PERFORMANCE Shoulder Press 10 Shoulder Press...Read More