BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10/8 Calorie Ski 10 Pull-ups (Ring Rows) – Rest 1:00 4:00 AMRAP 10 Hand Release Push-ups 10 Alternating Hang DB Snatches – Rest 1:00 PERFORMANCE (No Measure) Hang Power Clean Build up to a heavy 3 rep Hang Power Clean...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 Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 PERFORMANCE Deadlift 5X3 @ 8/10 RPE Metcon (AMRAP – Rounds and...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 15 DB Thrusters 15 Hanging Knee Raises 100 Single Unders (OR Double Unders) PERFORMANCE Metcon (5 Rounds for time) 5 Sets (1 Set Every 6:00) 200m Run 20 Wall Balls (20/14) 20 Alternating DB Snatch (50/35)TARGET SCORE Target...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 14:00 AMRAP 6-9-12-15-18-21-24.. KB Swings Burpee Over KB Calorie Row – Rest 2:00 PERFORMANCE Push Jerk 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @ 7.5/10 RPE 2 @ 8/10 RPE 2 @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: DB Squat Cleans Minute 2: V-Ups Minute 3: Calorie Bike Minute 4: DB Step Back Lunges Minute 5: Rest PERFORMANCE Back Squat 5X5 @ 8/10 RPE Metcon (Time) 40 Calorie Row 40 Box Jump Overs (24/20) 20 T2B 30 Calorie...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE Row “Aerobic Threshold” (Distance) 6min moderate, 3min easy 5min...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Dip + Jerk + BTN Dip + BTN Jerk 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 6.5/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 7/10 RPE 1 Dip + 1 Jerk + 1 BTN...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 Press Minute 3: Calorie Row Minute 4: Hand Release Push-ups Minute 5: AbMat Sit-ups PERFORMANCE Metcon (Time) 150 Wall Balls 300 Double Unders 30 Ring Muscle Ups (OR 60...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 KB Deadlifts 15 Box Jump Overs – Rest 1:00 4:00 AMRAP 10 KB Front Rack Lunges 200m Run – Rest 1:00 PERFORMANCE Deadlift 3X8 @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 200m Run 20 GHD (OR 30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 30/20 Calorie Bike 10 Single Arm Front Rack DB Squat (Left) 20 Alternating DB Snatches 10 Single Arm Front Rack DB Squat (Right) PERFORMANCE Squat Snatch 5 @ 5.5/10 RPE 4 @ 6/10 RPE 3 @ 6.5/10 RPE 2 @ 7/10 RPE...Read More