BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 200m Run 20 Box Jump Overs Rest 2:00 8:00 AMRAP 10 Kettlebell Deadlifts 100m Kettlebell Farmer Rest 2:00 8:00 AMRAP 200m Run 20 Box Jump Overs 10 Kettlebell Deadlifts 100m Kettlebell Farmer Carry PERFORMANCE Power Snatch 10:00 EMOM...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8/10 RPE Superset with 10 Supinated Barbell Bent Over Row @ 7/10 RPE Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 30/25 Calorie Bike Minute 3: 12 Dumbbell Goblet Alternating Step Back Lunges Minute 4: 100 Single Unders (OR 50 Double Unders) Minute 5: :45 Plank PERFORMANCE Metcon (4 Rounds for reps) “12.3” Intervals 4 sets @ consistent 70-80%...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Kettlebell Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score is total...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 5 Sets 4:00 AMRAP 500m Row 12 DB Power Cleans 24 Air Squats Max Push Ups Rest 2:00 between sets.Score is max push ups PERFORMANCE HOTSHOTS 19 PREP “Week 3” (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 30:00 EMOM (ZONE 2) Minute 1: Calorie Row Minute 2: Calorie Bike Minute 3: Calorie Ski PERFORMANCE Bench Press 10 Bench Press @ 5.5/10 RPE 10 Bench Press @ 6.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 120 Calories of choice 110 Sit-Ups 100 Hang Power Cleans (95/65lbs.) 90 Push-Ups 80 Calories of choice 70 Sit-Ups 60 Hang Power Cleans (95/65lbs.) 50 Push-Ups 40 Calories of choice 30 Sit-Ups 20 Hang Power Cleans (95/65lbs.)...Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6/10 RPE 3 Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 5:00 AMRAP 15/12 Calorie Ski 16 Push Ups Rest 1:00 5:00 ARMAP 15/12 Calorie Bike 15 Alternating Kettlebell Front Rack Step Back Lunge Rest 1:00 PERFORMANCE Front Squat 5 Front Squats @ 5/10 RPE 5 Front Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE *5 reps per leg. *Hold dumbbells...Read More