BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 EMOM (:30 ON / :30 OFF) 5 -10 DB Front Squats – Rest 2:00 – 20:00 AMRAP 20/15 Calorie Row 20 Box Step Ups 10 Hang Squat Cleans PERFORMANCE Front Squat (3-3-3-3-3) Build to a heavy 3 reps in 5 working sets. F*CK...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY: 35:00 AMRAP 50 Single Unders (OR 50 Double Unders) 15 DB Bench Press 15 Bench Dips 20 Calorie Bike 15 DB Hammer Curls 15 Ring Rows 20 Calorie Row 15 DB Front Raises 15 DB Side RaisesRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (8 Rounds for reps) 4 Sets 3:00 AMRAP 10 DB Hang Power Clean 10 Pull-Ups Rest 1:00 3:00 AMRAP 10 Burpess to 6″ Target 10 DB Front Squats Rest 1:00 PERFORMANCE Metcon (4 Rounds for reps) 4 Sets 4:00 AMRAP 16/13 Calorie Bike 400m Run...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Weightlifting Below Knee Muscle Clean + Full Grip Tempo Front Squat + Clean Grip Sots Press 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat +...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Minute 1: 10-15 Calorie Row Minute 2: 10-20 KB Swings – Into – 10:00 EMOM Minute 1: 10-15 Calorie Ski Minute 2: 15-20 Push Ups – Into – 10:00 EMOM Minute 1: 15- 20 V-Ups Minute 2: :40 Plank PERFORMANCE Bench Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 21-18-15-12-9-6-3-6-9-12-15-18-21 DB Step Back Lunges Box Jump Overs *1 mile bike between each setTime Cap: 30:00 PERFORMANCE Deadlift (5X5) 5X5 @ 7-8 RPE Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP (TEAMS OF 2) 40/30 Calorie Row 50′ Sandbag Carry (Each) (150/100)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 500m Row 10 KB Thrusters – Rest 1:00 – 7:00 AMRAP 200m Run 10 Single Arm KB Snatches (5R / 5L) – Rest 1:00 – 14:00 AMRAP 500m Row 10 KB Thrusters 200m Run 10 Single Arm KB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Jerks Minute 3: Burpees Over DB Minute 4: Single Unders (OR Double Unders) Minute 5: Rest PERFORMANCE Push Jerk (3-3-2-2-1) 3 @ 7 RPE 3 @ 7.5 RPE 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Lumberjack 20 (Time) For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Rounds 1:00 Cardio 5 Empty Barbell Bench Press 10 Scap Pulls 10 Alternating DB Bicep Curls 20 Single Unders FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 30:00 AMRAP 10 Bench Press 20 Tricep Extensions 50 Double Unders (OR Single Unders) 10 Strict Pull-Ups 20 Alternating...Read More