BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10 – 15 Box Jumps Minute 2: 10 – 15 DB Push Press Minute 3: 10 – 15 Calorie Row Minute 4: 10 – 15 AbMat Sit Ups Minute 5: Rest PERFORMANCE Back Squat 10 Back Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 50 Single Unders (Or Double Unders) 10 DB Bench Press (Moderate-Heavy) 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 10 Barbell Bent Over Row (Moderate) 10 DB Hammer Curls (Both Arms) (Moderate) 400m Run...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 10 Wall Walks 200m Run (Partner) 40 Thrusters (95/65) 60 T2B 80 Deadlifts (135/95) 100 Calorie Row 80 Deadlifts (135/95) 60 T2B 40 Thrusters (95/65) 200m Run (Partner) 10 Wall Walks *Split reps as desired.Time Cap: 30:00Read More

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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run (OR 400m Row) 10 Alternating DB Snatches 10 DB Goblet Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 5 Back Squats @ 5.5/10 RPE 5 Back Squats @ 6.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON /:20 OFF) Minute 1: Single Arm DB Thruster (Right) Minute 2: Single Unders (OR Double Unders) Minute 3: Single Arm DB Thruster (Left) Minute 4: V-Ups Minute 5: Rest PERFORMANCE Gymnastic Skill Work (Checkmark) Spend 15 minutes working...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 3 240/192 Calorie Bike 5000/4000m Row 5000/4000m Ski *All three athletes working at the same time -switch as desired. Individual Version 90/72 Calorie Bike 1500/1250m Row 1500/1250m SkiTARGET SCORE: Target Time: Sub 20:00 Time Cap: 30:00 Derek Weida AB Workout (No Measure)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Burpee Over DB Alternating DB Hang Clean and Jerk DB Box Step Ups *10/8 Calorie Bike after each set.Time Cap: 30:00 PERFORMANCE Push Jerk 2 Push Jerks @ 6.5/10 RPE 2 Push Jerks @ 7/10 RPE 2 Push Jerks @ 7.5/10 RPE 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200/150m Row 10 KB Goblet Squats Rest 2:00 5:00 AMRAP 200/150m Row 10 KB Swings Rest 2:00 16:00 AMRAP 400/300m Row 10 KB Goblet Squats 400/300m Row 10 KB Swings PERFORMANCE Pause Front Squat 3 Pause Front Squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 4-8-12-16 DB Bench Press (2×50/2×35) Strict Chin Ups Calorie Bike Rest 5:00 4-8-12-16 Push Ups DB Bicep Curls (2×35/2×20) Calorie Row Rest 5:00 4-8-12-16 Bench Press (135/95) Ring Rows Calorie SkiTime cap: 10:00 per workout PERFORMANCE VESTED SUNDAY (Time) 4 Rounds 800m Run...Read More