BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 75 Single Unders 10 DB Push Ups 10 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 10 Banded Lat Pull Downs 20/15 Calorie Ski 10 Plank DB Drag 10 DB AbMat Sit Ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Buy In 100/80 Calorie Row 20 Rounds 5 Wall Balls 3 Burpee Over Bar 1 Power Clean 155/105 Buy Out 100/80 Calorie Bike RX+ Power Clean 185/125TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read 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 Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 8 KB Push Press (Right) 16/12 Calorie Bike 8 KB Push Press (Left) 16 Box Jump Overs Rest 2:00 after every 3 rounds PERFORMANCE Split Jerk 3 @ 6/10 RPE 3 @ 6.5/10 RPE 2 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 2-4-6-8-10… 25ft Shuttle Run Burpee to Target 4-8-12-16-20… Russian KB Swings (53/35) 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 Count) 15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 300m Run Minute 3: 10 Hang DB Squat Cleans Minute 4: 15 V-Ups Minute 5: Rest PERFORMANCE Power Clean 5 Power Clean @ 6/10 RPE 3 Power Clean @ 7/10 RPE 1 Power Clean @ 8/10 RPE 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 10/8 Calorie Row 10 Slam Balls Rest 2:00 5:00 AMRAP 10/8 Calorie Row 10 Push Ups Rest 2:00 14:00 AMRAP 20/15 Calorie Row 20 Slam Balls 20/15 Calorie Row 20 Push Ups PERFORMANCE Overhead Squat 5 Overhead Squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Lumberjack 20 (Time) For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20 Calorie Ski 12 KB Swings 12 Banded Tricep Extensions 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead...Read More