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

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