BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for reps) 9:00 AMRAP 15 KB Swings 25′ KB Front Rack Walking Lunge (Right) 25′ KB Front Rack Walking Lunge (Left) 15 Calorie Bike -Rest 4:00 – 9:00 AMRAP 15 KB Swings 25′ Farmer Carry Walking Lunge (Right) 25′ Farmer Carry Walking Lunge...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Partner 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) PERFORMANCE Metcon (Time) “Partner Tommy V” 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20-18-16-14-12-10-8-6-4-2 KB Push Press Barbell Deadlift Hand Release Push Ups Calorie Row *:30 KB Framer Hold after each round PERFORMANCE Bench Press (5X2) 2 Pause Bench Press x 5 sets @7.5 RPE *2-3 second pause* * Rest as...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 EMOM (:30 ON/:30 OFF) Minute 1: Cal Ski Minute 2: Box Jumps Minute 3: Man Makers (Light to Moderate) Minute 4: Cal Bike Minute 5: Air Squats Minute 6: Plate Ground to Overhead Minute 7: Rest PERFORMANCE Front Squat (5X2) 2 Pause Front...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Sets 1:00 Cardio 7 DB Bench Press (Increasing Weight) 7 Banded Bicep Curls 7 Banded Rows on Rig :15 Handstand Hold (OR Plank) FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20 Cal Bike 10 DB Bench Press 10 Bench Dips 20...Read More

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (10 Rounds for time) Every 2:00 (10 sets) 200/175m Row 50 Double UndersTARGET SCORE Target time each set: 1:10 – 1:20 Time cap each set: 1:30 FITNESS Metcon (10 Rounds for time) Every 2:00 (10 sets) 150/125m Row 50 Single Unders FINISHER 4 Rounds 10 Barbell Strict...Read More

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (5X1) 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch Clean and Jerk (5X1) 1 Clean...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 5 Dumbell Snatches Right Arm + 5 Dumbbell Snatches Left Arm 3 Tall Snatches (2″,4″,full squat) + 3 Tempo Overhead Squats (use empty barbell) Weightlifting Snatch Grip Push Press + Overhead Squat (5X4) 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10...Read More

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (Time) For time: 20 Box Jump Overs (30/24) 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 20 Box Jump Overs (30/24)TARGET SCORE Target...Read More

BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Deadlift (5X3) 3 Dead Stop Deadlifts x 5 sets @ 7/10 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 45-55% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (Time) Teams of 2 50/40 Calorie Echo Bike -into- 2...Read More