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

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE 2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE 2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE 2 Snatch Push Press + 1 Snatch Balance @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Wall Balls (20/14lbs.) Calorie Row Push-Ups Sit-Ups Rules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements (100 rep minimum for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB Power Cleans – Rest 1:00 Score is...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 10 Bench Press (95/65) (135/95) (155/105) Minute 2: 12/10 Calorie Ski Minute 3: 10 Ring Dips (OR 15 Matador Dips or 20 Bench Dips) Minute 4: 12/10 Calorie Bike Minute 5: :45 Plank Minute 6: Rest 1:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 400m Run 10 KB Gorilla Rows (5 per side) 10 KB Alternating Step Ups (R) 10 KB Alternating Step Ups (L) 20 AbMat Sit Ups Rest 1:00 between setsTime Cap: 6:00 PERFORMANCE LEGENDS 23.1 (AMRAP – Reps) 5:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500m Row 20 KB Swings 10 Burpees 200m KB Carry Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 75 Double Unders 12 Single Arm Devil Press (50/35) 12 HSPU...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON/:30 OFF) Minute 1: Single Arm DB Thruster (R) Minute 2: Calorie Bike Minute 3: Single Arm DB Thruster (L) Minute 4: Alternating Jumping Lunges Minute 5: Rest *Score is total reps PERFORMANCE Overhead Squat 5 Overhead Squat @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20 Bench Press (Light-Moderate) 20 Ring Rows 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 20 Calorie Row 100′ KB Farmer Carry (Heavy) 20 V-Ups 20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) “ELMSY”...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTime Cap: 45:00Read More