BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: Calorie Row Minute 2: KB Sumo Deadlift High Pulls (Heavy) Minute 3: 25′ Shuttle Runs Minute 4: Man Makers (Moderate) Minute 5: Rest*Complete as many reps as possible. *Score is total reps. *25′...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 10 DB Thrusters 10 Box Jump Overs Rest 2:00 after every 3 rounds. PERFORMANCE Tempo Front Squats 3 @ 5.5/10 RPE 3 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 50 – 100 Single Unders (OR Double Unders) Minute 2: 10 – 20 Alternating DB Snatches Minute 3: 8 – 15 Calorie Bike Minute 4: 10 – 20 AbMat Sit Ups Minute 5: Rest PERFORMANCE Power Snatch 10:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) For Time 250m Row 5 Push Ups 5 KB Swings 5 Goblet Squats 500m Row 10 Push Ups 10 KB Swings 10 Goblet Squats 750m Row 15 Push Ups 15 KB Swings 15 Goblet Squats 1000m Row 20 Push Ups 20 KB Swings 20...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP 20 DB Bench Press (Light-Moderate) 20 DB Bent Over Rows (Light-Moderate) 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 200m Run 100′ DB Farmer Carry (Heavy) 100′ Walking Lunge (Body Weight) 20 Calorie Ski PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 5 rounds 12/10 Calorie Echo Bike 12 GHD Sit Ups -then- 100 Dumbbell Snatch (50/35) (split) -then- 5 rounds 12/10 Calorie Echo Bike 8 Burpee Pull Ups -then- 100 Kipping Handstand Push Ups (split) *Both partners working on opposite movements during...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 3 Pressing Snatch Balance + 3 Heaving...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20/15 Calorie Bike 12 DB Front Rack Alternating Lunges 12 Goblet Squats Rest 2:00 after every 3 rounds PERFORMANCE Deadlift Build to a 1 RM (OR a heavy single 10/10 RPE) Metcon (Time) 3 Rounds 200m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 8 – 15 Calorie Bike Minute 2: 5 – 10 Barbell Bench Press (Moderate/Heavy) Minute 3: 8 – 15 Calorie Ski Minute 4: 10 – 20 KB Gorilla Rows Minute 5: 10 – 20 Row Pike Ups Accessory...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 250/200m Row 12 Wall Balls 8 DB Burpee Deadlifts Rest 2:00 *Start next set where you finished. PERFORMANCE Metcon (Time) For Time: 500m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 300m Run...Read More