BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 5 KB Swings 10 Air Squats 500m Row 10 KB Swings 20 Air Squats 750m Row 20 KB Swings 40 Air Squats 1000m Row 40 KB Swings 80 Air Squats 750m Row 20 KB Swings 40 Air Squats 500m Row 10 KB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 5-10-15-20-25-30-35… Calorie Bike Calorie Ski Calorie Row PERFORMANCE VESTED SUNDAY (Time) “ROBBINS” 6 Rounds for Time 400 meter Run 30 Burpees Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Elliott J....Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE 2 Muscle Cleans + 2 Tall Cleans + 2 Split Jerks @ 6/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 50 Rounds (You Go, I Go) 1 Wall Walk 2 Deadlifts (225/155) 3 Pull-Ups RX+ Deadlift (275/185) C2BTARGET SCORE: Target time: Sub 27:00 Time Cap: 35:00Read More

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) DB Thrusters – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Mountain Climbers – Rest 1:00 Score is total reps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 3-6-9-12-15-18-21… V-Ups Slam Balls KB Push Press *30 Single Unders (OR Double Unders) after each set. 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...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 500/400m Row 10 Box Jumps (OR Step Ups) Rest 2:00 6:00 AMRAP 500/400m Row 10 Alternating DB Front Rack Lunge Rest 2:00 For Time 1000/800m Row 20 Box Jumps (OR Step Ups) 1000/800m Row 20 Alternating DB Front...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Hand Release Push Ups Minute 2: Calorie Ski Minute 3: KB Gorilla Rows Minute 4 AbMat Sit Ups Minute 5: Rest*Score is total reps completed. PERFORMANCE Overhead Squat 5 @ 5.5/10 RPE 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 24 Air Squats 12 Alternating Hang DB Clean and Jerk (Moderate) Rest 2:00 between sets PERFORMANCE Power Clean 10 Power Cleans @ 5/10 RPE 8 Power Cleans @ 5.5/10 RPE 6 Power Cleans...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 25/20 Calorie Row 100′ KB Farmer Carry (Heavy) :30 Bar Hang 25/20 Calorie Bike 10 Alternating DB Bicep Curls (Heavy) :30 Plank 25/20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) 5K Run...Read More