BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 10:00 EMOM Minute 1: DB Bench Press Minute 2: DB Bent Over Row -Into- 10:00 EMOM Minute 1: Hang DB Clean & Jerks Minute 2: Calorie Ski Erg -Into- 10:00 EMOM Minute 1: Calorie Row Minute 2: Hand Release Push Up PERFORMANCE Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 400m Run 20 Jumping Air Squats 20 DB Surrenders PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 20/16 Calorie Bike 50′ DB Walking Lunge (Farmer Carry) (50s/35s) 10 Box Jumps (24/20) 20/16 Calorie Bike 50′ DB Front Rack Walking Lunge 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3-6-9-12-15-18…. DB Thrusters V-Ups Calorie Row *35 Single Unders after each set PERFORMANCE Thruster (1X3) Build to a heavy 3 rep thruster Metcon (3 Rounds for time) 3 Sets 30 GHD (OR 45 AbMat Situps) 20 Pull-Ups 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON/ :20 OFF) Minute 1: Burpees Minute 2: KB Swings Minute 3: Calories Ski Minute 4: KB Push Press Minute 5: Rest PERFORMANCE Bench Press (2-2-2-2-2) Build across 5 sets to a heavy 2 reps. Metcon (Time) 30 Devil Presses (50s/35s)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 10 DB Hang Squat Cleans 15/12 Calorie Bike – Rest 2:00 – 6:00 AMRAP 10 DB Deadlifts 15 Box Jumps Overs (OR Step Overs) – Rest 2:00 – PERFORMANCE Squat Clean (1X1) Build to a heavy...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 35:00 AMRAP 10 Chin Ups 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie BikeRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 10 Rounds (You go, I go) 200m Run 20 Wallballs (20/14) 10 Burpee Over Bar 5 Power Cleans (155/105)TARGET SCORE: Target time: Sub 30:00 Time cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Tempo OHS (3 sec descent & ascent) + Sn Power Drops (2″ squat ,4″ squat ,6″ squat) + Snatch Drop 3 Sets of: 3 Muscle Snatch + 1 Tempo Overhead Squat + 3 Snatch Power Drops (2″ squat ,4″ squat ,6″ squat) + 1 Snatch Drop...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 10 Rounds for Time 10 Hang Double DB Snatches 100 Single Unders (OR Double Unders) 10 Alternating DB Push Press 500m RowTime cap: 30:00 PERFORMANCE Hang Power Snatch (1X3) Build to a heavy 3 reps Metcon (Time) 5 Rounds 12...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 200m Run 15 Box Jumps – Rest 2:00 – 6:00 AMRAP 200m Run 15 KB Goblet Squats – Rest 2:00 – 14:00 AMRAP 400m Run 15 Box Jumps 15 KB Goblet Squats PERFORMANCE Front Squat (5X3) 5X3 @ 7-8 RPE Metcon (4...Read More