BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10/8 Calorie Bike 10 Burpees Rest 1:00 4:00 AMRAP 10/8 Calorie Ski 10 DB Thrusters Rest 1:00 PERFORMANCE Tempo Front Squats 5 @ 6/10 RPE 5 @ 6.5/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 6 DB Snatches (Right Arm) 50 Single Unders (OR Double Unders) 6 DB Snatches (Left Arm) Rest 2:00 after every 3 rounds. PERFORMANCE Power Snatch 10:00 EMOM 5 Unbroken Power Snatches Option 1: (95/65)...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) Air Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Push Ups – Rest 1:00 Score is total reps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: 8 – 15 Calorie Bike Minute 2: 10 – 20 Barbell Deadlift (Moderate) Minute 3: 8 – 15 Max Calorie Ski Minute 4: 10 – 20 DB Push Press (Moderate) Minute 5: Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Death by Dumbbells (Time) Teams of 2 (You go, I go) 30 Rounds 2 DB Deadlifts (2×50/2×35) 4 Hang DB Snatch (2×50/2×35) 6 DB Box Step Overs (2×50/2×35) (24/20)TARGET SCORE: Target time: Sub 25:00 Time cap: 30:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6/10 RPE Muscle Snatch + Snatch Balance 3 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 3 Muscle...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 12/10 Calorie Ski 8 Alternating Hang DB Clean and Jerks Rest 1:00 4:00 AMRAP 12/10 Calorie Bike 8 Burpee Over DB’s Rest 1:00 PERFORMANCE Clean and Jerk 10:00 EMOM 4 Unbroken Clean & Jerk Option 1:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: Calorie Row Minute 2: KB Sumo Deadlift High Pulls (Heavy) Minute 3: 25′ Shuttle Runs Minute 4: Man Makers (Moderate) Minute 5: Rest*Complete as many reps as possible. *Score is total reps. *25′...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 10 DB Thrusters 10 Box Jump Overs Rest 2:00 after every 3 rounds. PERFORMANCE Tempo Front Squats 3 @ 5.5/10 RPE 3 @ 6/10 RPE 3 @ 6.5/10 RPE 3 @ 7/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 50 – 100 Single Unders (OR Double Unders) Minute 2: 10 – 20 Alternating DB Snatches Minute 3: 8 – 15 Calorie Bike Minute 4: 10 – 20 AbMat Sit Ups Minute 5: Rest PERFORMANCE Power Snatch 10:00...Read More