BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 6 Rounds 40 Step Back Lunges with Wall Ball 75 Single Unders (OR 75 D/U) 20 Russian Twist with Wall Ball 400m Run PERFORMANCE Metcon (Time) 3 rounds: 30 Toes to Bar 50’ DB Overhead Walking Lunge (70/50)TARGET SCORE Target time: 8-10 minutes Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) PUMP SESSION 30:00 AMRAP 15 Hand Release Push Ups 20 Alt DB Bicep Curls 15 Bench Dips 20 Banded Overhead Tricep Extensions 15 Strict Pull-Ups *2:00 Moderate Row Between Rounds (Active Rest) PERFORMANCE Deadlift (5X1) 1 Deadlift x 5 sets...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: Wall Balls Minute 3: Abmat Sit-ups with Wall Ball Minute 4: Slam Balls Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 sets: (Every 5:00) 20/16 Calorie Ski (Or 20/16...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run (OR 500m Row / 500m Ski) 20 KB Sumo Deadlift High Pulls 10 KB Push Press (Right) 10 KB Push Press (Left) PERFORMANCE Bench Press (5X1) 1 Bench Press x 5 sets @8-9/10 RPE *rest as...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 5 Sets (Every 6:00) 15-20 Alt DB Snatch 15-20 Box Jump Overs 15-20 Burpees 15-20 Calorie RowCap 5:00 per Set *Athletes choice of number of reps to complete between 15 – 20. PERFORMANCE Paused Front Squat 1 Pause Front Squat x 5 sets @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Sets: 100m Run :15 KB Farmer Carry Hold 10 DB Bicep Curls (Increasing to workout weight) 5 DB Strict Press 10 Scap Pulls FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 200m KB Farmer Carry 20 Alt DB Hammer Curls (10 Right/...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 15 DB Bench Press 15 DB Bent Over Rows 200m Run 10 Push Ups 10 Ring Rows 200m Run PERFORMANCE Metcon (5 Rounds for calories) 5 Sets AMRAP 3 Minutes 20 Bench Press (135/95) Max Calorie Row -Rest...Read More

BLK LBL Fitness Club – COMPETE Weightlifting Bench Press (1X1) 1 Bench Press @ 6/10 RPE 1 Bench Press @ 7/10 RPE 1 Bench Press @ 8/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPE Metcon Metcon (5 Rounds for calories) 5 Sets AMRAP 3 Minutes 20 Bench Press (155/105)...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg) 5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell) Snatch Grip Push Press + OHS & Slow MOTION Squat Snatch 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 EMOM (:40 ON / :20 OFF) 7 Sets Minute 1: Wall Sit Minute 2: DB Power Cleans Minute 3: Abmat Situps with Plate Minute 4: Standing Bicep Plate Curl Minute 4: Plank Minute 5: Hollow Rock PERFORMANCE Metcon (Time) For time: 75 Power...Read More