BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Goblet Squats Minute 4: 10 – 20 Box Jump Overs Minute 5: Rest PERFORMANCE Overhead Squat 3-3-3-3-3 Build up to a heavy 3 reps Metcon (AMRAP – Reps) 16:00 AMRAP 3-6-9-12-15-18….. OHS (95/65) T2B...Read More

BLK LBL Fitness Club – WEIGHTLIFTING FITNESS Metcon (Checkmark) 35:00 AMRAP 25/20 Calorie Row 10 Barbell Bench Press (Moderate) 10 Push Ups 25/20 Calorie Ski 10 Barbell Bicep Curls 10 Barbell Strict Press 25/20 Calorie Bike 20 Russian Twist :30 Plank PERFORMANCE Conditioning (Checkmark) 5 Sets 400m Row or Ski at RPE7 90 Sec Echo...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE FITNESS 35:00 AMRAP 25/20 Calorie Row 10 Barbell Bench Press (Moderate) 10 Push Ups 25/20 Calorie Ski 10 Barbell Bicep Curls 10 Barbell Strict Press 25/20 Calorie Bike 20 Russian Twist :30 Plank PERFORMANCE Conditioning 5 Sets 400m Row or Ski at RPE7 90 Sec Echo...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Slow Motion Dip and Drive into Tall Jerk) 3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE 3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE 3 Muscle Clean + 3 Slow...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10/8 Calorie Ski 10 Pull-ups (Ring Rows) – Rest 1:00 4:00 AMRAP 10 Hand Release Push-ups 10 Alternating Hang DB Snatches – Rest 1:00 PERFORMANCE (No Measure) Hang Power Clean Build up to a heavy 3 rep Hang Power Clean...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meter Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 PERFORMANCE Deadlift 5X3 @ 8/10 RPE Metcon (AMRAP – Rounds and...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 15 DB Thrusters 15 Hanging Knee Raises 100 Single Unders (OR Double Unders) PERFORMANCE Metcon (5 Rounds for time) 5 Sets (1 Set Every 6:00) 200m Run 20 Wall Balls (20/14) 20 Alternating DB Snatch (50/35)TARGET SCORE Target...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 14:00 AMRAP 6-9-12-15-18-21-24.. KB Swings Burpee Over KB Calorie Row – Rest 2:00 PERFORMANCE Push Jerk 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 2 @ 8/10 RPE 2 @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: DB Squat Cleans Minute 2: V-Ups Minute 3: Calorie Bike Minute 4: DB Step Back Lunges Minute 5: Rest PERFORMANCE Back Squat 5X5 @ 8/10 RPE Metcon (Time) 40 Calorie Row 40 Box Jump Overs (24/20) 20 T2B 30 Calorie...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE Row “Aerobic Threshold” (Distance) 6min moderate, 3min easy 5min...Read More