BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds .5 Mile Bike 10 DB Front Squats 10 Burpees Over DB Rest 2:00 after every 3 rounds PERFORMANCE Back Squat 4 Back Squats @ 5.5/10 RPE 4 Back Squats @ 6.5/10 RPE 4 Back Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 20 Alternating DB Curls (10 each arm) 10 DB Reverse Flys 20/15 Calorie Ski 20 Banded Tricep Extensions 10 DB Push Ups 20/15 Calorie Bike 20 DB Sit-Ups 10 DB Russian Twist (R+L = 1 Rep) PERFORMANCE...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Jerk Balance + Press In Split 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 16 Rounds 200m Run 4 Power Cleans (155/105) 6 Box Jump Overs (24/20) 8 Wall Balls (20/14)TARGET SCORE: Target time: Sub 26:00 Time cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Squat Cleans – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 50-40-30-20-10 Russian KB Swings Push Ups AbMat Sit Ups *20/15 Calorie Bike after each roundTime Cap: 30:00 Optional Accessory (Checkmark) *If time permits 3 Sets 10 KB Bicep Curls (Each Side) 10 KB Gorilla Rows (Each Side) 10 KB Russian Twist (Each Side) Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Bike Minute 2: Box Steps (OR Box Jump Overs) Minute 3: Calorie Row Minute 4: Single Unders (OR Double Unders) Minute 5 Calorie Ski Minute 6: Plank*Score is total reps.Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10 – 15 Box Jumps Minute 2: 10 – 15 DB Push Press Minute 3: 10 – 15 Calorie Row Minute 4: 10 – 15 AbMat Sit Ups Minute 5: Rest PERFORMANCE Back Squat 10 Back Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 50 Single Unders (Or Double Unders) 10 DB Bench Press (Moderate-Heavy) 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 10 Barbell Bent Over Row (Moderate) 10 DB Hammer Curls (Both Arms) (Moderate) 400m Run...Read More