BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 7:00 AMRAP 400m Run 12 DB Deadlifts 12 Box Jumps Rest 2:00 between sets Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 8.5/10 RPE 3 Bench Press @ 8.5/10 RPE *Superset with 5 Strict Chin Ups Metcon (AMRAP – Rounds and Reps)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Alternating DB Snatch Minute 2: Up Downs Over DB Minute 3: Calorie Bike Minute 4: Plank Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Snatch + Hang Power Snatch 10:00 EMOM...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) Part A: 13:00 AMRAP 10-20-30-40-50-60….. Calorie Row KB Swings V-Ups Rest 3:00 Part B: At 15:00 perform the workout backwards for time. *Part B Time Cap: 15:00*Score Part A in Wodify. Enter Part B in notes. PERFORMANCE Shoulder Press 3 Strict Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 Renegade Row 16 DB Front Squats Rest 2 minutes after every 3 rounds. *Renegade Row = DB Row (Right) + Push Up + DB Row (Left) + Push Up PERFORMANCE MURPH PREP “WEEK...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 1:00 Ski Erg 10 Bench Press (95/65) 15 Banded Tricep Extensions 1:00 Row 10 KB Sumo Deadlift High Pulls (53/35) 16 Box Step Ups 1:00 Bike 10 Barbell Rollouts 15 Leg Raises PERFORMANCE VESTED SUNDAY (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 800m Run (Together) 80 Power Cleans (115/75) 800m Run (Together) 40 Power Cleans & Jerk (115/75) 800m Run (Together) 80 Shoulder to Overhead (115/75) 800m Run (Together) *4+ unbroken reps on barbell movements before switching with partner.TARGET SCORE Target...Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 Position Snatch 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High Hang Snatch + 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 15/12 Calorie Row 10 Russian KB Swings Rest 2:00 8:00 AMRAP 15/12 Calorie Bike 10 KB Goblet Lunges Rest 2:00 8:00 AMRAP 15/12 Calorie Row 10 Russian KB Swings 15/12 Calorie Bike 10 KB Goblet Squats PERFORMANCE Front...Read More

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