BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 500/400m Row 40 Air Squats 30 AbMat Sit-Ups 20 DB Deadlifts PERFORMANCE Metcon (4 Rounds for time) 4 Sets 15/12 Calorie Bike 12 Box Jumps (24″/20″)  9 Deadlifts (225/155) Rest 1:1TARGET SCORE: Target time: Sub 2:15 Time cap: 3:30 Deadlift 6 @ 6/10 RPE 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP 20/15 Calorie Bike 10 KB Gorilla Rows 100′ KB Farmer Carry 20/15 Calorie Ski 10 Banded Tricep Extensions 10 Push Ups (OR Ring Push Ups) 20/15 Calorie Ski 10 Reverse Crunches 10 Russian Twists PERFORMANCE Conditioning (Checkmark) Run/Row: 8 Min Run at...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE 3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE 3 Muscle Clean + 3 Tall Clean + 3 Jerk @ 6.5/10 RPE Split Jerk EMOM...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meter Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Push Ups – Rest 1:00 PERFORMANCE Power Snatch Build to a heavy single Metcon (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: KB Lunges – Into – 10:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Surrenders Minute 2: Air Squats – Into – 10:00 EMOM (:40 ON / :20 OFF) Minute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 10 DB Front Squats 20 Pull-Ups (OR Ring Rows) 30 DB Power Cleans 400m Run PERFORMANCE Clean and Jerk Build to a heavy single Metcon (Time) 50 Deadlifts (135/95) 40 Shoulder to Overhead (135/95) 30 Front Squats (135/95) 20 Power Cleans (135/95)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 5 Single Arm Devil Press (Right) 50 Single Unders (OR Double Unders) 5 Single Arm Devil Press (Left) – Rest 2:00 6:00 AMRAP 10 DB Push Press (Right) 15/10 Calorie Ski 10 DB Push Press (Left)...Read More

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