BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 1:00 Calorie Bike 10 Dumbbell Incline Bench 10 Dumbbell French Press 1:00 Calorie Row 10 Dumbbell Hammer Curls 5 Strict Chin Ups 1:00 Calorie Ski 20 Wall Ball AbMat Sit Ups 20 Wall Ball Russian Twist...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean 3 Muscle Cleans @ 6/10 RPE 2 Muscle Cleans @ 7/10 RPE 1 Muscle Clean @ 8/10 RPE 3 Muscle Clean @ 6.5/10 RPE 2 Muscle Clean @ 7.5/10 RPE 1 Muscle Clean @ 8.5/10 RPE Power Clean + Front Squat + Jerk 2 Power Cleans +...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 20 Rounds 12/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35) 6 T2BTime Cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Jumping Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees Over Rower – Rest 1:00 Score is...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE *Superset with 10 banded tricep extensions....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500m Row (OR Ski) 7 Dumbbell Squat Cleans 14 V-Ups Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (Time) 5 Rounds 800m Run 10 Power Cleans (155/105) RX+ Power Cleans (185/125)TARGET SCORE Target time: Sub 25:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders) Minute 2: Kettlebell Swings Minute 3: Hand Release Push Ups Minute 4: Kettlebell Gorilla Rows Minute 5: Calorie Bike PERFORMANCE Push Jerk + Split Jerk 2 Push Jerk...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 15/12 Calorie Row 12 AbMat Sit Ups 9 Box Jump Overs Rest 1:00 between sets PERFORMANCE Back Squat 2 Tempo Back Squat @ 6.5/10 RPE 2 Tempo Back Squat @ 7/10 RPE 2 Tempo Back Squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 20 Alternating Dumbbell Bicep Curls (total reps) 20 Banded Lat Pull Downs 20/15 Calorie Row 20 Alternating Dumbbell Bent Over Row 20 Single Dumbbell Bicep Curl 20/15 Calorie Ski :30 Plank Right Side...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Distance) Teams of 2 Max Meters Row for 30min Every time you change partners on the rower, Perform the following (These reps are total. You may split them up however you like): 10 Barbell Power Clean (115/75lbs) 10 Barbell Thruster (115/75lbs) 10 Bar...Read More