BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Ski 5 DB Squat Cleans 20 Single Unders (OR Double Unders) 5 Plank DB Drag 400m Ski 10 DB Squat Cleans 40 Single Unders (OR Double Unders) 10 Plank DB Drag 600m Ski Erg 15 DB Squat Cleans 60 Single Unders (OR Double...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Row Minute 2: KB Snatches (Right Arm) Minute 3: KB Sumo DL High Pulls Minute 4: KB Snatches (Left Arm) Minute 5: AbMat Sit-Ups *Score it total reps completed. PERFORMANCE Push Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds .5 Mile Bike 10 DB Front Squats 10 Burpees Over DB Rest 2:00 after every 3 rounds PERFORMANCE Back Squat 4 Back Squats @ 5.5/10 RPE 4 Back Squats @ 6.5/10 RPE 4 Back Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 20 Alternating DB Curls (10 each arm) 10 DB Reverse Flys 20/15 Calorie Ski 20 Banded Tricep Extensions 10 DB Push Ups 20/15 Calorie Bike 20 DB Sit-Ups 10 DB Russian Twist (R+L = 1 Rep) PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 16 Rounds 200m Run 4 Power Cleans (155/105) 6 Box Jump Overs (24/20) 8 Wall Balls (20/14)TARGET SCORE: Target time: Sub 26:00 Time cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Jerk Balance + Press In Split 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Squat Cleans – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 50-40-30-20-10 Russian KB Swings Push Ups AbMat Sit Ups *20/15 Calorie Bike after each roundTime Cap: 30:00 Optional Accessory (Checkmark) *If time permits 3 Sets 10 KB Bicep Curls (Each Side) 10 KB Gorilla Rows (Each Side) 10 KB Russian Twist (Each Side) Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Bike Minute 2: Box Steps (OR Box Jump Overs) Minute 3: Calorie Row Minute 4: Single Unders (OR Double Unders) Minute 5 Calorie Ski Minute 6: Plank*Score is total reps.Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read More