BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski (OR Row) Minute 2: Max Alternating DB Snatch Minute 3: Max Burpee Over DB Minute 4: Rest Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) 12/10 Calorie Bike Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/16 Calorie Bike 10 DB Bench Press 20 GHD (OR 30 AbMat Sit-ups) 20/16 Calorie Row 10 Strict Pull-Ups 20 DB Bicep Curls 20/16 Calorie Ski 10 Banded Tricep Extensions 20 Flutter Kicks PERFORMANCE THE CHIEF – ENDURANCE VERSION (AMRAP – Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 Buy In 800m Partner Run -Into- 100 Burpee Box Jump Overs 100 Alternating DB Snatches (50/35) 100/80 Calorie Bike -Into- Buy Out 800m Partner RunTARGET SCORE Target time: Sub 25:00 Time cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch 5 Muscle Snatch @ 5.5/10 RPE 4 Muscle Snatch @ 6/10 RPE 3 Muscle Snatch @ 6.5/10 RPE 2 Muscle Snatch @ 7/10 RPE 1 Muscle Snatch @ 7.5/10 RPE Perform as singles. Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Ski 20 Russian KB Swings (moderate/heavy) 10 Box Jumps 200m KB Carry((moderate/heavy) Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 3 Back Squats @ 6/10 RPE 3 Back Squats @ 6.5/10 RPE 3 Back...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 12/10 Calorie Echo Bike 15/12 Calorie Row 200m Run -at 20 minutes- For Time 32/26 Calorie Echo Bike 40/32 Calorie Row 400m Run Every 10m on the run counts as 1 rep Comment time on...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 18 Slam Balls 18 Air Squats with Slam Ball 18 Slam Balls 400m Run Rest 2 minutes after each set. *Complete as many sets as possible in 30 minutes. *10m row = 1 rep. PERFORMANCE Bench...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) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE...Read More