BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 10 Ring Dips (OR 20 Bench Dips) 400m Run 20 Alternating DB Hammer Curls (Moderate) 10 Strict Chin Ups 20/15 Calorie Row 20 Weighted AbMat Sit Ups (DB or plate) :30 Plank 20/15 Calorie Bike...Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 2 Snatch Grip Push Press + 2 O.H.S @ 6/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @ 6.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Devil Presses (2×50/2×35) 20 T2B 30 Wall Balls (20/14) 400m Run *Split reps as desired.TARGET SCORE Target rounds: 5+Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 250/200m Row 10 DB Deadlifts 10 Box Jumps Rest 2:00 6:00 AMRAP 200m Run 10 DB Hang Power Cleans 10 Single DB Box Step Ups Rest 2:00 PERFORMANCE Deadlift Set 1: 5 @ 75% or 7.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 12 Calorie Bike Minute 2: 10 – 20 KB Swings Minute 3: 10 – 20 Calorie Row Minute 4: 10 – 20 Alternating Jumping Lunges Minute 5: 10 – 20 V-Ups Minute 6: RestRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: DB Man Makers Minute 2: Calorie Ski Minute 3: Burpee Over DBs Minute 4: Air Squats Minute 5: Rest PERFORMANCE Half Murph (Time) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 25 DB S2OH 25 AbMat Sit-Ups 500m Row 20 DB S2OH 20 AbMat Sit-Ups 750m Row 15 DB S2OH 15 AbMat Sit-Ups 1000m Row 10 DB S2OH 10 AbMat Sit-Ups 750m Row 15 DB S2OH 15 Ab Mat Sit-Ups 500m Row 20...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 12 Wall Balls 12 Russian KB Swings Rest 2:00 after every 3 rounds. PERFORMANCE Back Squat ( ) Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 200m Run 10 Barbell Bicep Curls 10 Barbell Strict Press 200m KB Farmer Carry (Heavy) 10 KB Gorilla Rows (5 per side) 10 Push Ups 200m Row 10 Row Pike Ups 10 Strict Hanging Leg Raises PERFORMANCE Metcon (Time) Vested partner 32 rounds, you...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 80 Back Squats (135/95) 60 Burpee Box Jump Overs (24/20) 40 Clean and Jerks (135/95) 20 Wall WalksTARGET SCORE: Target time: Sub 28:00 Time cap: 35:00Read More