BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Single Unders (OR Double Unders) Minute 2: Max American KB Swings Minute 3: Max Push Ups Minute 4: Max Calories Ski Erg Minute 5: Rest *Score is total reps. PERFORMANCE Push Jerk...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 2 Rounds 250/200m Row 7 Hang DB Squat Cleans 14 Box Jumps Rest 2:00 after every 2 rounds. ACCESSORY (Checkmark) 3 Sets 10 Weighted Glute Bridge 5 Staggered Split Squats (Right) 5 Staggered Split Squats (Left) Rest 1:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 DB Bench Press 10 DB French Press 20/15 Calorie Bike 10 Alternating DB Seated Bicep Curls 5 Chin Ups 20/15 Calorie Ski Erg 100ft DB Farmer Carry 10 Strict Hanging Knee Raises 20/15 Calorie Row...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Overhead Squat 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE 3 Muscle Snatch + 3 Overhead Squats @ 5/10 RPE Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 (You Go, I Go) 35:00 AMRAP 2 Burpees 4 Push Jerks (95/65) 6 Calorie Row 3 Burpees 5 Push Jerks (95/65) 7 Calorie Row 4 Burpees 6 Push Jerks (95/65) 8 Calorie Row 5 Burpees 7 Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1200m Run 6 Single Arm Devil Press 25 Double Unders (40 Single Unders) 800m Run 12 Single Arm Devil Press 50 Double Unders (75 Single Unders) 400m Run 18 Single Arm Devil Press 75 Double Unders (125 Single Unders) 400m Run 18 Single Arm...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 20:00 EMOM Minute 1: 12 Shuttle Runs (25ft = 1 rep) Minute 2: 15 GHD (OR 20 AbMat Sit Ups) Minute 3: 15 Wall Balls (20/14) Minute 4: 12 Russian KB Swings (70/53) Metcon (Checkmark) 3 – 4 Sets 5 Single Arm...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: 10-15 KB Sumo Deadlift High Pulls Minute 4: 10-15 Burpees Minute 5: Rest PERFORMANCE Back Rack Lunge 10 Back Rack Lunge @ 6/10 RPE 8 Back Rack Lunge @ 6.5/10 RPE 6 Back...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1000/800m Row 10 DB Hang Power Cleans 10 DB Front Squats Rest 2:00 after every 2 rounds PERFORMANCE Clean Complex EMOM x 10 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *The...Read More