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

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) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps completed...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Distance) Row 3 sets: 90 seconds fast 90 second recovery pace -straight into- 6 sets 60 seconds faster 60 second recovery pace -straight into- 12 sets 30 seconds fastest 30 second recovery pace -rest 3 more minutes til minute 36- 6 sets: 10 second sprint...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 14 Kettlebell Swings Minute 4: 14 Kettlebell Gorilla Rows Minute 5: Rest PERFORMANCE Push Jerk 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10/8 Calorie Bike 10 KB Goblet Squats 10 Burpees Rest 2:00 after each set. *Start the next set where you finished. PERFORMANCE Squat Clean + Front Squat + Hang Squat Clean 1 Squat Clean + 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE Coffland (Time) Hang from a pull-up bar for 6...Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 Sots Press @ 5/10 RPE 3 Sots Press @ 5/10 RPE 3 Sots Press @ 5.5/10 RPE 3 Sots Press @ 5.5/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 5.5/10 RPE 3 Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 Get as far as possible in 40min. 400 Double Unders 200 Cal Row 100 Barbell Thrusters (75/55lbs) 50 Dual Dumbbell Devil Press (40/30lbs) 300 Double Unders 150 Cal Row 75 Barbell Thrusters (75/55lbs) 37 Dual Dumbbell Devil...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Kettlebell Deadlifts Minute 2: Max Calorie Bike Minute 3: Max Kettlebell Front Rack Step Back Lunge Minute 4: Max Calorie Ski Minute 5: Rest *Score is total reps completed. PERFORMANCE Deadlift 3...Read More