BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP Minute 1 & 2: 300m Run Minute 3: :40 Alternating Jumping Lunges Minute 4: :40 AbMat Sit Ups Minute 5: Rest PERFORMANCE Overhead Squat 3 Overhead Squats @ 6.5/10 RPE 3 Overhead Squats @ 7/10 RPE 2 Overhead Squats @ 8/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 5 Sets 4:00 AMRAP 500m Row 12 DB Power Cleans 24 Air Squats Max Push Ups Rest 2:00 between sets. PERFORMANCE Metcon (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict Pull Ups 200m Run Rest 2:00 2 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) FOR QUALITY 10:00 AMRAP 20/15 Calorie Bike 10 Incline Bench Press (Moderate) 20 Bench Dips – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Row 10 Barbell Bicep Curls (Light/Moderate) 20 Barbell Rows (Light/Moderate) – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski Erg 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) For Time: “You go, I go style” 20 Rounds: (10 Rounds Each) 5 Power Snatch (95/65) 6 Calorie Bike 7 T2B Immediately into; 20 Rounds: (10 Rounds Each) 5 Power Cleans (135/95) 6 Calorie Bike 7 T2BTARGET SCORE Target time: Sub 30:00 Time cap:...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 3 Snatch Push Press + 2 Snatch Balance @ 5/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10 RPE 3 Snatch Push Press + 2 Snatch Balance @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Plate Ground to Overhead Minute 4: 10 – 20 Hand Release Push Ups Minute 5: :45 Plank Minute 6: Rest PERFORMANCE Split Jerk 2 Split Jerk @ 7/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE *5 reps per leg. Metcon (Time) 6 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:30 ON / :30 OFF) Minute 1: Meter Ski Erg Minute 2: DB S2OH Minute 3: DB Power Clean Minute 4: AbMat Sit-Ups Minute 5: Rest *Score is total reps completed. ACCESSORY (Checkmark) 4 Sets: 10 Alternating DB Hammer Curls...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 5:00 AMRAP 10/8 Calorie Bike 12 KB Deadlifts Rest 2:00 5:00 AMRAP 10/8 Calorie Bike 12 Alternating KB Goblet Lunges Rest 2:00 PERFORMANCE Overhead Squat 5 @ 6/10 RPE 3 @ 6.5/10 RPE 1 @ 7.5/10 RPE 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 5 KB Swings 10 Air Squats 500m Row 10 KB Swings 20 Air Squats 750m Row 20 KB Swings 40 Air Squats 1000m Row 40 KB Swings 80 Air Squats 750m Row 20 KB Swings 40 Air Squats 500m Row 10 KB...Read More