BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1 Mile Bike 16 Alternating DB Snatches 16 Goblet DB Alternating Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 5 Front Squats @ 6/10 RPE 3 Front Squats @ 7/10 RPE 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Turkish Get Up 5 X 6 (3 reps per side) Build up to a moderate weight. Metcon (Checkmark) 15:00 EMOM Minute 1: 10 Matador Dips (OR 8 Ring Dips OR 20 Bench Dips) Minute 2: 7 Strict Pull Ups (OR 10 Ring Rows) Minute 3: 10/8...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 AMRAP 3-6-9-12-15…. DB Deadlifts Hand Release Push Ups 15/12 Calorie bike after each round *Score is total reps completed Core Finisher (Checkmark) 4 Sets 10 Row Pike Ups 10 DB AbMat Sit Ups :30 Plank :15 Plank (Right) :15 Plank (Left)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders Minute 2: KB Swings Minute 3: KB Sumo DL High Pull Minute 4: Calorie Ski Minute 5: Rest *Score is total reps completed. PERFORMANCE Push Jerk 5 Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 200/150m Row 10 V-Ups Rest 1:00 4:00 AMRAP 200/150m Row 10 DB Thrusters Rest 1:00 PERFORMANCE Back Squat 5 Back Squats @ 6/10 RPE 3 Back Squats @ 7/ 10 RPE 1 Back Squat @ 8/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Bench Press (Moderate) 10 Ring Dips (20 Bench Dips) 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 per side) (Moderate) 10 Single DB Double Head Bicep Curls 20/15 Calorie Ski 150′ KB Farmer Carry (Heavy)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30 Rounds (You Go, I Go) 2 Power Snatches (95/65) 4 Burpee Over Bar 6 Pull-UpsTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 20/15 Calorie Row 50 DB Deadlifts 20/15 Calorie Row 40 DB Front Squats 20/15 Calorie Row 30 DB S2OH Accessory (No Measure) 3 Sets 10 DB Hammer Curls 10 DB Bent Over Row 10 Row Pike Ups Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 5-10-15-20-25…. Hand Release Push Ups KB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Ski 5 DB Squat Cleans 20 Single Unders (OR Double Unders) 5 Plank DB Drag 400m Ski 10 DB Squat Cleans 40 Single Unders (OR Double Unders) 10 Plank DB Drag 600m Ski Erg 15 DB Squat Cleans 60 Single Unders (OR Double...Read More