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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 5-10-15-20-25-30-35… Calorie Bike Calorie Ski Calorie Row PERFORMANCE VESTED SUNDAY (Time) “ROBBINS” 6 Rounds for Time 400 meter Run 30 Burpees Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Elliott J....Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE...Read More