BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Box Step Overs Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (6 Rounds for time) 6 Sets 21/16 Calorie Row 15 Wall Balls (20/14) 9 DB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 75 Single Unders (OR 50 Double Unders) 15 KB Swings 15 Push Ups Rest 1:00 Between Sets *Even sets perform 15 burpees. (Sets 2 and 4) PERFORMANCE Overhead Squat 2 Overhead Squat @ 6.5/10 RPE 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 8 – 12 DB Squat Cleans Minute 3: 10 – 15 Box Jumps Minute 4: 10 – 20 V-Ups Minute 5: Rest PERFORMANCE Power Clean 2 Power Clean @ 6.5/10 RPE 2 Power...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 DB Bench Press (Moderate) 10 DB French Press (Moderate) 20/15 Calorie Ski 100ft KB Farmer Carry (Moderate/Heavy) :45 KB Farmer Carry Hold (Moderate/Heavy) 20/15 Calorie Row 10 Row Pike Ups :45 Plank...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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Row 2,000 meters 100 Wall Balls (20/14lb.) 100 Deadlifts (135/95lb.) 100 Push-Ups Row 1,000 meters 75 Wall Balls (20/14lb.) 75 Deadlifts (185/135lb.) 75 Push-Ups Row 500 meters 50 Wall Balls (20/14lb.) 50 Deadlifts (225/155lbs.) 50 Push-UpsTime Cap: 40:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 250m Ski Erg (OR 20 Slam Balls) 20 DB S2OH 20 Renegade Rows 200m Run Rest 2:00 after every 2 rounds. PERFORMANCE Split Jerk 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE *5 per leg for 10 total reps Metcon (AMRAP – Reps) 20:00 EMOM Minute 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets 400m Run 20 Box Jumps 20 Hang DB Clean and Jerks Rest 1:00 between sets Accessory (No Measure) 4 Sets: 10 V-Ups 20 Russian Twist 20 Flutter Kicks Rest 1:00 – 2:00 between sets PERFORMANCE Metcon (Time) 10 Sandbag...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Plate Ground to Overhead 10 Burpee Over Rower 500m Row 15 Plate Ground to Overhead 15 Burpee Over Rower 750m Row 20 Plate Ground to Overhead 20 Burpee Over Rower 1000m Row 25 Plate Ground to Overhead 25 Burpee Over Rower...Read More