BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: Russian KB Swings Minute 4: Single Arm KB Front Squats Minute 5: Rest PERFORMANCE Power Clean Build up to heavy 2 rep Power Clean. Metcon (5 Rounds for time) 5 Sets 10 Burpee Box...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Weight) A. 0:00 – 12:00 5×10 DB Bench Press *Superset with 10 DB Bent Over Rows Metcon (AMRAP – Rounds and Reps) B. 15:00 – 30:00 15:00 AMRAP 15/12 Calorie Ski 12 Alternating DB Snatch 10 Burpees (OR Up Downs) PERFORMANCE Push Press + Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 1 Mile Bike 30 Air Squats 20 KB Goblet Step Back Lunges 30 Air Squats 1 Mile Bike – Rest 2:00 between rounds. PERFORMANCE Paused Front Squat 3 @ 6.5/10 RPE 3 @ 7/10 RPE 3 @ 7/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 DB Bench Press 20 Bench Dips 20/15 Calorie Row 10 DB Weighted Sit-ups 20 DB Weighted Russian Twist 20/15 Calorie Ski 10 Empty Barbell Bicep Curls 20 Empty Barbell Bent Over Rows PERFORMANCE Conditioning (5 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Squat Snatches (115/85) 20 Pull-Ups 1000m Row – Rest 1:00 after each round – *Split Reps as desiredTARGET SCORE: Target rounds: 4.5+Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: DB Bench Press Minute 2: Calorie Ski Minute 3: V-Ups Minute 4: DB Push Press Minute 5: Ring Rows Push Press 5 @ 6/10 RPE 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 6:00 AMRAP 20/15 Calorie Row 10 Burpees Over Rower – Rest 2:00 – 6:00 AMRAP 100 Single Unders (OR Double Unders) 15 KB Deadlifts – Rest 2:00 –*Score total rounds + reps completed. PERFORMANCE Deadlift 5 @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 13:00 AMRAP 3-6-9-12-15-18…. DB Power Cleans DB Thrusters Calorie Bike – Rest 3:00 For Time: Start where you finished the 13:00 AMRAP and go down the rep scheme.*Score the reps completed and note the time you finished the second part. PERFORMANCE Power Clean 10:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Slam Ball Minute 2: Hand Release Push-ups Minute 3: KB Bent Over Rows Minute 4: KB Swings Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 16 DB Bench Press (2×50/2×35)  8 C2B  4 Wall Walks Rest 1:1TARGET SCORE:...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 Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-ups – Rest 1:00 PERFORMANCE Paused Front Squat 3 @ 6/10 RPE 3...Read More