BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 12 Calorie Ski Minute 2: 10- 20 KB Swings Minute 3: 10 – 20KB Sumo Deadlift High Pulls Minute 4: 50 – 100 Single Unders or Double Unders Minute 5: Rest PERFORMANCE Shoulder Press Build to...Read More

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

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 – 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 – 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 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