BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (3 Rounds for time) 1200m Run @ highest, sustainable effort -rest 3 minutes- 25 Calorie Row 25 Devil Press (2×50/35) 25 Calorie Row -rest 3 minutes- 1200m Run @ highest, sustainable effortTARGET SCORE Target Time: 5-7 minutes on each Run Sub 7 minutes on the...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Plate Ground to Overhead – Rest 1:00 Score is...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: KB Goblet Squats Minute 3: KB AbMat Sit-Ups Minute 4: Rest *Score is total reps completed. Accessory (5 Rounds for weight) 5 Sets 10 Bulgarian Split Squats (5 Per...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10/8 Calorie Row 10 KB Sumo Deadlift High Pulls 10 KB Swings Rest 2:00 between sets PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 8/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20/15 Calorie Bike 10 KB Gorilla Rows 100′ KB Farmer Carry 20/15 Calorie Ski 10 Banded Tricep Extensions 10 Push Ups (OR Ring Push Ups) 20/15 Calorie Ski 10 Reverse Crunches 10 Russian Twists PERFORMANCE Hildy (Time) For...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” 2 Power Snatch (95/65) 5 Toes-To-Bar 7 Cal Echo Bike Time CAP: 40min.Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE Snatch Pull + Hang...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 10 KB Deadlift 15 Box Jump Overs 20/16 Calorie Bike Rest 2:00 after every 3 rounds PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 2 Deadlift @ 7/10 RPE 1 Deadlift @ 8/10 RPE 3 Deadlift @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (8 Rounds for time) 4 sets (1 set every 10 minutes) 15/12 Calorie Row 15 Burpee Over Rower 15/12 Calorie Row -at 5 minutes- 200m Run 10 Burpee Broad Jumps (4/3ft) 200m Run -rest until 10 minutes then start at the top-TARGET SCORE: Target time:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10/8 Calorie Bike 15 Hand Release Push Ups 10 DB Drags Rest 1:00 between sets Even Sets 15 DB Push Press 10 V-Ups PERFORMANCE Bench Press 10 Bench Press @ 5.5/10 RPE 8 Bench Press @...Read More