BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 250/200m Row Minute 2: 8 Single Arm KB Thrusters (Right) Minute 3: 15 KB Sumo Deadlift High Pulls Minute 4: 8 Single Arm KB Thrusters (Left) Minute 5: Rest PERFORMANCE Squat Clean + Front Squat 1 Squat Clean + 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 For time: 150/120 Cal Row 100 Wall balls (20/14lbs.) 150/120 Cal Row 100 Burpees over the rower 150/120 Cal Row 100 Russian KB Swing (70/53lb.) RX+ American KB Swings *Split reps as desired. Only 1 athlete works at time.Time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 For time: 150/120 Cal Row 100 Wall balls (20/14lbs.) 150/120 Cal Row 100 Burpees over the rower 150/120 Cal Row 100 Russian KB Swing (70/53lb.) RX+ American KB Swings *Split reps as desired. Only 1 athlete works at time.Time...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 2 Pressing Snatch Balance + 2 Heaving Snatch Balance + 2 SOTS Press @ 5/10 RPE 2 Pressing Snatch Balance + 2 Heaving...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1250/1000m Row 10 DB Deadlifts 10 Alternating DB Hang Clean and Jerks 1000/800m Row 15 DB Deadlifts 15 Alternating DB Hang Clean and Jerks 750/600m Row 20 DB Deadlifts 20 Alternating DB Hang Clean and Jerks 500/400m Row 25 DB Deadlifts 25 Alternating DB...Read More