BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Seated DB Strict Press + Barbell Speed Strict Press 10 Double Dumbbell Seated Strict Press @ 6/10 RPE + 20 Barbell Speed Strict Press (45/35) 10 Double Dumbbell Seated Strict Press @ 6.5/10 RPE + 20 Barbell Speed Strict Press (45/35) 10 Double Dumbbell...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Ski (OR Row) 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) Rest 2:00 after every 3 rounds. PERFORMANCE SKILL WORK (Checkmark) Pull Up / C2B / BMU...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 6 Sets 3:00 AMRAP 500/400m Row 15 Push Ups Max Dumbbell Power Cleans Rest 2:00 between Sets PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 2 Bench Press @ 7/10 RPE 1 Bench Press @ 8/10 RPE 1 Bench Press @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 5-10-15-20-25-30-35….. Air Squats Kettlebell Swings V-Ups *20/15 Calorie Bike after each round. *Score is total reps completed including bike calories. PERFORMANCE Back Squat 3 Back Squats @ 6/10 RPE 2 Back Squats @ 7/10 RPE 1 Back Squat @ 8/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP (FOR QUALITY) 10 Dumbbell Incline Bench Press 10 Banded Lat Pull Downs 1:00 Calorie Bike 10 Push Ups 10 Double Dumbbell Bent Over Rows 1:00 Calorie Ski 100ft KB Filly Cary (R/L = 50ft each) 100ft KB Farmer...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 100 Wall Balls (20/14) 80 Calorie Row 60 Pull Ups 40 T2B 20 Power Cleans (155/105) 50 Wall Balls (20/14) 40 Calorie Row 30 Pull Ups 20 T2B 10 Power Cleans (155/105) RX+: Power Cleans (185/125) *Split Reps as...Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squats @ 5/10 RPE 3 Snatch Grip Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500m Row 10 Dumbbell Box Step Ups 10 Alternating Dumbbell Snatch Rest 2:00 after every 3 rounds. PERFORMANCE Deadlift 3 Tempo Deadlifts @ 6/10 RPE 3 Tempo Deadlifts @ 6.5/10 RPE 3 Tempo Deadlifts @ 7/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 15:00 AMRAP 5 Strict Pull Ups 10 Barbell Bicep Curls (45/35) 15 Barbell Bent Over Rows (45/35) 20 Barbell Strict Press (45/35) Rest 2:00 after each round. *For quality Metcon (AMRAP – Reps) 15:00 AMRAP 5-10-15-20-25 Calorie Row Calorie Ski Calorie BikeTARGET SCORE Target...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON/ :20 OFF) Minute 1: Russian Kettlebell Swings (Moderate) Minute 2: Alternating Kettlebell Step Back Lunge (Moderate) Minute 3: Calorie Bike Minute 4: Kettlebell Gorilla Row (Moderate/Heavy) Minute 5: Rest Score is total reps completed. PERFORMANCE Hang Squat Clean...Read More