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 – 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 (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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Calorie Bike KB Deadlift KB Front Rack Lunge *30 double unders or 60 single under after each round.Time Cap: 25:00 PERFORMANCE Accessory (No Measure) *If time permits 3 – 4 sets 10 DB Single Leg RDL (5 per side) 10 DB Weighted Glute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Meter Ski Minute 2: DB Man Makers Minute 3: DB Bench Press Minute 4: V-Ups Accessory (Checkmark) 3 – 4 Sets 15 Banded Tricep Extensions 10 Ring Dips (OR 20 Bench Dips) 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 12/10 Calorie Bike 6 Devil Presses Rest 2:00 8:00 AMRAP 12/10 Calorie Row 6 DB Thrusters Rest 2:00 8:00 AMRAP 12/10 Calorie Bike 6 Devil Presses 12/10 Calorie Row 6 DB ThrustersScore it total rounds and reps. PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) DB Hang Cleans – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB S2OH – Rest 1:00 Score is total...Read More