BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Gorilla Rows – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Swings – Rest 1:00 PERFORMANCE Bench Press 5X5 @ 7/10 RPE Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: Alternating Jumping Split Lunges Minute 3: AbMat Sit-ups Minute 4: DB Box Step Ups Minute 5: Rest PERFORMANCE Back Squat 5X3 @ 8/10 RPE Metcon (5 Rounds for time) 5 Rounds (Set Every 4:00) 20/15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE Conditioning (3 Rounds for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Power Snatches (135/95) 20 Synchro Burpees 30 Wallballs (20/14) 400m Partner RunTARGET SCORE Target Rounds: 5+Read More

BLK LBL Fitness Club – WEIGHTLIFTING Dip + Push Jerk + Dip + Jerk 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6.5/10 RPE 1 Dip + 1 Push Jerk + 1 Dip + 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatches – Rest 2:00 6:00 AMRAP 10 DB Hang Cleans 20 DB Push Jerks Rest 2:00 14:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatch 10 DB Hang Cleans 20 DB Push Jerks PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Air Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB Deadlifts – Rest 1:00 PERFORMANCE Deadlift 3X10 @ 7/10 RPE Metcon (AMRAP – Rounds and...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 10 KB Push Press (Right) 15 Box Jumps 10 KB Push Press (Left) 15 Pull-Ups (OR Ring Rows) PERFORMANCE Metcon (Time) For Time 40 Double Dumbbell Snatches (2×50/35) 120 Double Unders 20 Devils Press (2×50/35) 120...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Row Minute 2: KB Swings Minute 3: Burpees (OR Up Downs) Minute 4: V-Ups Minute 5: Rest PERFORMANCE Push Jerk 3-3-3-3-3 Building to a heavy 3 Metcon (Time) 6 Rounds 200m Run 10 T2B 10  Push Jerks (115/75) RX+ (135/95)TARGET SCORE:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 DB Goblet Squats 10/8 Calorie Bike Rest 1:00 4:00 AMRAP 10 DB Goblet Step Back Lunges 20 Mountain Climbers Rest 1:00 PERFORMANCE Back Squat 5X5 @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 21/18 Calorie Row 15...Read More