BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 30 Rounds 2 Devil Press (2×50/2×35) 4 Box Jump Overs (24/20) 8 Wall Balls (20/14)TARGET SCORE Target time: Sub 22:00 Time Cap: 30:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE High Hang Snatch + Hang Snatch + Snatch 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20 Calorie Bike 10 KB Suitecase Deadlifts 10 V-Ups 40 Calorie Bike 20 KB Suitecase Deadlifts 20 V-Ups 60 Calorie Bike 30 KB Suitecase Deadlifts 30 V-Ups 80 Calorie Bike 40 KB Suitecase Deadlifts 40 V-Ups 100 Calorie Bike 50 KB Suitecase Deadlifts 50...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 10:00 EMOM Odd: 12/10 Calorie Bike Even: Athlete Choice (3-5 BMU | 5-7 Strict Pull Ups | 10-15 Pull Ups or C2B) -Into- 10:00 EMOM Odd: 15/12 Calorie Row Even: 10 Burpee Over Rower -Into- 10:00 EMOM Odd: 12/10 Calorie Ski Even: 10 Weighted...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 12/10 Calorie Row 5 KB Push Press 10 Alternating KB Goblet Step Back Lunges 5 KB Push Press Rest 2:00 between each set PERFORMANCE Bench Press 5 Bench Press @ 5.5/10 RPE 5 Bench Press @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds .5 Mile Bike 20 DB Power Cleans .5 Mile Bike 20 Air Squats Rest 2:00 after every 2 rounds PERFORMANCE Front Squat + Back Squat 3 Front Squat + 3 Back Squat @ 6/10 RPE 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: KB Swings Minute 3: KB Gorilla Rows Minute 4: Hand Release Push Ups Minute 5: Rest *Score it total reps. PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Chin Ups 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie Bike PERFORMANCE Metcon (Time) 800m...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE High-Hang Snatch 3 High Hang Snatch @ 5.5/10 RPE 3 High Hang Snatch @ 6/10 RPE 2 High Hang Snatch @ 6.5/10 RPE...Read More