BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 50 Rounds (You Go, I Go) 1 Wall Walk 2 Deadlifts (225/155) 3 Pull-Ups RX+ Deadlift (275/185) C2BTARGET SCORE: Target time: Sub 27:00 Time Cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Thrusters – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Mountain Climbers – Rest 1:00 Score is total reps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 3-6-9-12-15-18-21… V-Ups Slam Balls KB Push Press *30 Single Unders (OR Double Unders) after each set. Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 500/400m Row 10 Box Jumps (OR Step Ups) Rest 2:00 6:00 AMRAP 500/400m Row 10 Alternating DB Front Rack Lunge Rest 2:00 For Time 1000/800m Row 20 Box Jumps (OR Step Ups) 1000/800m Row 20 Alternating DB Front...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Hand Release Push Ups Minute 2: Calorie Ski Minute 3: KB Gorilla Rows Minute 4 AbMat Sit Ups Minute 5: Rest*Score is total reps completed. PERFORMANCE Overhead Squat 5 @ 5.5/10 RPE 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 24 Air Squats 12 Alternating Hang DB Clean and Jerk (Moderate) Rest 2:00 between sets PERFORMANCE Power Clean 10 Power Cleans @ 5/10 RPE 8 Power Cleans @ 5.5/10 RPE 6 Power Cleans...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 25/20 Calorie Row 100′ KB Farmer Carry (Heavy) :30 Bar Hang 25/20 Calorie Bike 10 Alternating DB Bicep Curls (Heavy) :30 Plank 25/20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) 5K Run...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) In Teams of 2: 4 Rounds: 90sec. of Power Cleans (135/95lbs.) 90sec. of Toes-To-Bar 90sec. of Cals of Choice 90sec. of Box Jump Overs (24/20) 90sec. of Burpees 90sec. of RestThis is essentially a beefed up version of Fight Gone Bad. Only...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 7/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 7.5/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 8/10 RPE 1 Muscle Clean +...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 12 KB Suitecase Deadlifts Minute 4: 12 Alternating KB Goblet Step Back Lunges Minute 5: 12 Row Pike Ups PERFORMANCE Split Jerk Build to a heavy single Split Jerk Metcon (3 Rounds for time)...Read More