BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats Minute 3: Calorie Ski Minute 4: V-Ups *Score is total reps completed. Bulgarian Split Squat 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats Minute 3: Calorie Ski Minute 4: V-Ups *Score is total reps completed. Bulgarian Split Squat 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20 Empty Barbell Bench Press 20 Banded Tricep Extensions 20/15 Calorie Bike 20 Alternating DB Hammer Curls 20 Banded Face Pulls 20/15 Calorie Ski 20 AbMat Sit Ups 20 V-Ups 20/15 Calorie Row PERFORMANCE Metcon (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 2000m Row 50 Thrusters (95/65) 50 Burpree Over Bar 1000m Row 30 Thrusters 30 Burpee Over Bar 500m Row 20 Thrusters 20 Burpee Over Bar *Split reps as desiredTARGET SCORE Target Time: Sub 27:00 Time Cap: 30:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 2000m Row 50 Thrusters (95/65) 50 Burpree Over Bar 1000m Row 30 Thrusters 30 Burpee Over Bar 500m Row 20 Thrusters 20 Burpee Over Bar *Split reps as desiredTARGET SCORE Target Time: Sub 27:00 Time Cap: 30:00Read More

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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 4:00 AMRAP 50 Double Unders (OR Single Unders) 14 Russian KB Swings 14 Air Squats Rest 2:00 after each set. *Start where you left off. PERFORMANCE Metcon (Time) 100 DB Bench Press (2×50/2×35) 100/80 Calorie Row 100/80 Calorie...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 4:00 AMRAP 50 Double Unders (OR Single Unders) 14 Russian KB Swings 14 Air Squats Rest 2:00 after each set. *Start where you left off. PERFORMANCE Metcon (Time) 100 DB Bench Press (2×50/2×35) 100/80 Calorie Row 100/80 Calorie...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 4:00 AMRAP 50 Double Unders (OR Single Unders) 14 Russian KB Swings 14 Air Squats Rest 2:00 after each set. *Start where you left off. PERFORMANCE Metcon (Time) 100 DB Bench Press (2×50/2×35) 100/80 Calorie Row 100/80 Calorie...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 4:00 AMRAP 50 Double Unders (OR Single Unders) 14 Russian KB Swings 14 Air Squats Rest 2:00 after each set. *Start where you left off. PERFORMANCE Metcon (Time) 100 DB Bench Press (2×50/2×35) 100/80 Calorie Row 100/80 Calorie...Read More