BLK LBL Fitness Club – COMPETE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 AMRAP 75 Single Unders (OR Double Unders) 20 Push Ups – Rest 2:00 – 8:00 AMRAP 20 Single Arm KB Push Press (10R / 10L) 20 Slam Balls – Rest 2:00 – 10:00 AMRAP 75 Single Unders (OR Double Unders) 20 Push Ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) A. 10:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats B. 10:00 EMOM Minute 1: 100m Run Minute 2: DB Deadlifts C. 10:00 EMOM Minute 1: Calorie Bike Minute 2: DB Step Back Lunges PERFORMANCE Deadlift (5-5-4-4-3)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Ring Rows (OR Pull-Ups) 15 KB Swings 15 Goblet Squats 15 Burpees 400m Run PERFORMANCE Metcon (Time) FOR TIME (Teams of 2) 100/80 Calorie Bike 75 Burpee Box Jump Overs (24/20) 50 Synchro Alternating DB Snatches (50/35)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 5-10-15-20-25-30…. Hand Release Push-Ups Calorie Ski Alternating Hang DB Clean & Jerks *50 Single Unders (OR 50 Double Unders After Each Round PERFORMANCE Bench Press (3-3-3-2-2) 3 @ 7 RPE 3 @ 7.5 RPE 3 @ 8 RPE 2 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Wall Ball Squat Cleans Minute 3: Abmat Sit-ups with Wall Ball Minute 4: Step Back Lunges with Wall Ball Minute 5: Rest PERFORMANCE Back Squat (3-3-3-2-2) 3 @ 7 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 10:00 AMRAP 20/15 Calorie Bike 10 Incline Bench Press 20 Bench Dips – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Row 10 Barbell Bicep Curls 20 Barbell Rows – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski Erg 10 Weighted Abmat Situps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Hotshots 19 (PREP) 10 Rounds 18 Air Squats 10 Power Cleans (135/95) 4 Strict Pull-ups 200m RunTARGET SCORE: Target time: Sub 35:00 Time cap: 40:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double Dumbbell Reverse Lunge (3/leg) + 5 Double Dumbbell Hang Squat Clean + 4 Double Dumbbell Split Jerk (2/leg) 4 Muscle Clean @ 6/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Calorie Ski Minute 2: DB Bench Press Minute 3: Plank Minute 4: Calorie Ski Minute 5: DB Seated Strict Press Minute 6: Rest PERFORMANCE Handstand Push-ups Spend 10:00 – 12:00 on HSPU Metcon (3 Rounds for time) 3 Sets 27/21...Read More