BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 10 Bench Press (95/65) (135/95) (155/105) Minute 2: 12/10 Calorie Ski Minute 3: 10 Ring Dips (OR 15 Matador Dips or 20 Bench Dips) Minute 4: 12/10 Calorie Bike Minute 5: :45 Plank Minute 6: Rest 1:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 400m Run 10 KB Gorilla Rows (5 per side) 10 KB Alternating Step Ups (R) 10 KB Alternating Step Ups (L) 20 AbMat Sit Ups Rest 1:00 between setsTime Cap: 6:00 PERFORMANCE LEGENDS 23.1 (AMRAP – Reps) 5:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500m Row 20 KB Swings 10 Burpees 200m KB Carry Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 75 Double Unders 12 Single Arm Devil Press (50/35) 12 HSPU...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON/:30 OFF) Minute 1: Single Arm DB Thruster (R) Minute 2: Calorie Bike Minute 3: Single Arm DB Thruster (L) Minute 4: Alternating Jumping Lunges Minute 5: Rest *Score is total reps PERFORMANCE Overhead Squat 5 Overhead Squat @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20 Bench Press (Light-Moderate) 20 Ring Rows 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 20 Calorie Row 100′ KB Farmer Carry (Heavy) 20 V-Ups 20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) “ELMSY”...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTime Cap: 45:00Read More

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