BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 20 KB Swings 200m KB Farmer Carry 20 Goblet Squats PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2, 3 or 4 30:00 AMRAP 20 T2B 200m Sled Push (4×45/3×45) 40 C2B 40 Calorie Bike...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE Snatch Deadlift to Mid Thigh +...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for reps) 2 Sets 13:00 AMRAP 2-4-6-8-10-12…. Alternating DB Snatch Burpee Over DB Calorie Ski (OR ROW) – Rest 4:00 between sets PERFORMANCE Bench Press Build to a heavy single. Metcon (Time) 100 Power Snatches (75/55) *Perform 5 burpees on the minute TARGET...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200m Run 10 DB Front Squats – Rest 2:00 – 5:00 AMRAP 10/8 Calorie Bike 10 Box Jump Overs – Rest 2:00- 16:00 AMRAP 200m Run 10 DB Front Squats 10/8 Calorie Bike 10 Box Jump Overs PERFORMANCE Back...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Wallball Squats Minute 3: AbMat Situps Minute 4: Inch Worm + Push Ups Minute 5: Plank PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 5 RMU/BMU (OR 10 C2B) 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 25 Single Unders (OR Double Unders) 15 DB Push Press – Rest 2:00 – 6:00 AMRAP 10 Calorie Ski 10 KB Swings – Rest 2:00 – PERFORMANCE Split Jerk (1X1) Build to a heavy single Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Suitcase KB Deadlifts 10 KB Alternating Step Back Lunges 1 Mile Bike PERFORMANCE Deadlift (5-4-3-2-1) 5 @ 6/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 2 @ 8/10 RPE 1 @ 8.5/10 RPE Metcon (4 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP Teams of 2 (You go, I go) 15 Pull-Ups 20 Alternating DB Snatches (50/35) 30 Wallballs (20/14) *400m partner run after each roundRead More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 2+2 @ 65$ 2+2 @ 65% 2+1 @ 70% 2+1 @ 70% High Hang Snatch 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% 2 @ 75% Tempo Snatch Deadlift (5X1 @ 65%) One 10 Second Temp Snatch Deadlift (ascent...Read More