BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 3:00 Max Calorie Echo Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 2:00 Max Calorie Echo Bike -2:00 rest- 2:00 Max 25ft Shuttle Run -2:00 rest- 2:00 Max Calorie Row -2:00 rest-...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65(RX) – 135/95(RX+) 2 – 100m Run 3 – Clean And Jerk 95/65(RX) – 135/95(RX+) 4 – Bar Muscle ups(RX) – Ring Muscle ups(RX+) 5 – KB Swing 53/35(RX) – 70/53(RX+) 6...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 15/12 Calorie Ski 12 Push Ups Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 30 AbMat Sit-ups Rest 2:00 PERFORMANCE Power Snatch + Hang Power Snatch 3 Power Snatch + 2 Hang Power Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Bike Sprint – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Goblet Lunges – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Goblet Squats – Rest 1:00 PERFORMANCE Back Rack Step...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 5 Rounds 250m Row 24 DB Deadlifts 250m Row 18DB Hang Power Clean 250m Row 12 DB Push JerksTime cap: 30:00 FINISHER Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 14:00 AMRAP 4-8-12-16-20-24…. Alternating DB Snatches Burpee Over DB Calorie Bike Rest 2:00 For Time: Start where you finishedand go in reverse until completed.Scoring: Enterthe reps completed as your score. In the notes enter the time it took you to complete the...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB Thrusters Minute 4: AbMat Sit-Ups Minute 5: Rest PERFORMANCE Metcon (4 Rounds for time) 4 Sets 21/17 Calorie Bike 15 Box Jumps (24/20) 9 Thrusters (95/65) Rest 2:00 between setsTARGET TIME Target score:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/16 Calorie Bike 10 DB Bench Press 20 GHD (OR 30 AbMat Sit-ups) 20/16 Calorie Row 10 Strict Pull-Ups 20 DB Bicep Curls 20/16 Calorie Ski 10 Banded Tricep Extensions 20 Flutter Kicks PERFORMANCE Conditioning (Time) 8 Sets 300m Row or Ski...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Clean @ 50% 3 Muscle Clean + 3 Tall Clean @ 50% 3 Muscle Clean + 3 Tall Clean @ 50% Clean Pull + Panda Pull + Clean 1 Clean Pull + 1 Panda Pull + 2 Clean...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 (You go, I go) 30:00 AMRAP 30/24 Calorie Row 20 Wall Balls (20/14) 10 Power Cleans (135/95)TARGET SCORE: Target rounds: 8+ (4+ Each)Read More