BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 16/12 Calorie Bike 8 DB S2OH 4 Renegade Row (R + L = 1 Rep) Rest 2:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (6 Rounds for time) 6 Sets 200m Run 100′ Walking Lunge 50m KB Front Rack Carry (2×50/2×35) Rest 1:30 RX+ 2×70/2×53TARGET SCORE Target time: Sub 3:00 Time cap: 3:30 Accessory *Optional (Checkmark) 3 Rounds 10 Banded Glute Bridges 10 Banded Hamstring Curls Rest 1:00 –...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders) Minute 2: Russian KB Swings Minute 3: KB Gorilla Rows Minute 4: Russian KB Swings Minute 5: Calorie Ski Minute 6: Rest *Score is total reps completed. PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 1000m Row 20 V-Ups 20 Box Jumps 750m Row 20 DB Goblet Lunge 20 Box Jumps 500m Row 10 V-Ups 10 Box Jumps 250m Row 10 DB Goblet Lunge 10 Box Jumps PERFORMANCE Overhead Squat 5 Overhead Squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 21-15-9 Burpee Dumbbell Hang Snatch Rest 2:00 21-15-9 Dumbbell Front Squats (2 DB) Dumbbell Hang Snatch Rest 2:00 21-15-9 Dumbbell Front Squats (2 DB) BurpeeTime cap: 25:00 Optional Accessory (Checkmark) 3 Sets 10 Alternating DB Bicep Curls (Moderate) 10 DB Hammer Curls (Moderate)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 20 Calorie Row 15 Bench Dips (OR Ring Dips) 15 DB Bench Press 20 Calorie Ski 15 Barbell Curls 15 Barbell Strict Press 20 Calorie Bike 15 Bent Over Row (each side) 15 DB Shrugs PERFORMANCE Riley (Time) For...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE MANION “PARTNER STYLE” (Time) In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats (135/95lbs.) This is a classic Hero Workout called “Manion.” So it may look a little familiar. Split Reps as desired. Only one person working at a time. RX+ option...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB S20H Rest 1:00 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Overs Rest 1:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7.5/10 RPE 1...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pause Snatch Balance 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE *Pause for :02 at bottom. Snatch Pull + Below the Knee Snatch + Hang Snatch 1 Snatch Pull...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 25′ Shuttle Runs Minute 2: Max T2B Minute 3: 15/12 Calorie Row Minute 4: 15 KB Deadlifts (2×53/2×35) Minute 5: Rest *Score is total reps Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4...Read More