BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 20 Calorie Row 15 Bench Dips (OR Ring Dips) 15 DB Bench Press 20 Calorie Ski 15 Barbell Curls 15 Barbell Strict Press 20 Calorie Bike 15 Bent Over Row (each side) 15 DB Shrugs PERFORMANCE Riley (Time) For...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE MANION “PARTNER STYLE” (Time) In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats (135/95lbs.) This is a classic Hero Workout called “Manion.” So it may look a little familiar. Split Reps as desired. Only one person working at a time. RX+ option...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB S20H Rest 1:00 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Overs Rest 1:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7.5/10 RPE 1...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pause Snatch Balance 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE 3 Pause Snatch Balance @ 6/10 RPE *Pause for :02 at bottom. Snatch Pull + Below the Knee Snatch + Hang Snatch 1 Snatch Pull...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 25′ Shuttle Runs Minute 2: Max T2B Minute 3: 15/12 Calorie Row Minute 4: 15 KB Deadlifts (2×53/2×35) Minute 5: Rest *Score is total reps Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) KB Swings – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Score is...Read More

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