BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (Checkmark) 16:00 EMOM Minute 1: Max KB Gorilla Rows Minute 2: 100ft KB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) PERFORMANCE Deadlift 3 Deadlifts @ 6/10 RPE 3 Deadlifts @ 6.5/10 RPE 3 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE Metcon (No Measure) 3 Rounds 400m Run 20 Box Jump Overs (24/20) 10 Pull Ups 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski Minute 2: Max DB Push Press Minute 3: Max Ring Rows Minute 4: Max DB Push Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Clean and Jerk...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row 20 Single KB Step Ups 20 Russian KB Swings 20 V-Ups Bulgarian Split Squat 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 15/12 Calorie Bike 10 DB Bench Press 10 DB French Press 15/12 Calorie Row 20 Alternating DB Bicep Curls 10 DB Bent Over Rows 15/12 Calorie Ski 20 AbMat Sit Ups 20 Russian Twists PERFORMANCE Metcon (Time) 1 Mile Run...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 300 Calorie Row 300 Calorie Bike Every time you come off the row/bike, you have to perform a 200m run *You cannot perform more than 25 calories at a time.Time Cap: 40:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 16/13 Calorie Bike 16 Single Arm DB Thrusters 8 DB Renegade Rows Rest 2:00 between sets *1 Renegade Row = Row Right Arm + Push Up + Row Left Arm + Push Up *Pick up where...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row (OR Ski) – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Slam Balls – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Score is...Read More

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