BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Press Minute 3: Calorie Row Minute 4: Hand Release Push-ups Minute 5: AbMat Sit-ups PERFORMANCE Metcon (Time) 150 Wall Balls 300 Double Unders 30 Ring Muscle Ups (OR 60...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 KB Deadlifts 15 Box Jump Overs – Rest 1:00 4:00 AMRAP 10 KB Front Rack Lunges 200m Run – Rest 1:00 PERFORMANCE Deadlift 3X8 @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 200m Run 20 GHD (OR 30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 30/20 Calorie Bike 10 Single Arm Front Rack DB Squat (Left) 20 Alternating DB Snatches 10 Single Arm Front Rack DB Squat (Right) PERFORMANCE Squat Snatch 5 @ 5.5/10 RPE 4 @ 6/10 RPE 3 @ 6.5/10 RPE 2 @ 7/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Gorilla Rows – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Swings – Rest 1:00 PERFORMANCE Bench Press 5X5 @ 7/10 RPE Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: Alternating Jumping Split Lunges Minute 3: AbMat Sit-ups Minute 4: DB Box Step Ups Minute 5: Rest PERFORMANCE Back Squat 5X3 @ 8/10 RPE Metcon (5 Rounds for time) 5 Rounds (Set Every 4:00) 20/15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE Conditioning (3 Rounds for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Power Snatches (135/95) 20 Synchro Burpees 30 Wallballs (20/14) 400m Partner RunTARGET SCORE Target Rounds: 5+Read More

BLK LBL Fitness Club – WEIGHTLIFTING Dip + Push Jerk + Dip + Jerk 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6.5/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatches – Rest 2:00 6:00 AMRAP 10 DB Hang Cleans 20 DB Push Jerks Rest 2:00 14:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatch 10 DB Hang Cleans 20 DB Push Jerks PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Air Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB Deadlifts – Rest 1:00 PERFORMANCE Deadlift 3X10 @ 7/10 RPE Metcon (AMRAP – Rounds and...Read More