BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 80 Back Squats (135/95) 60 Burpee Box Jump Overs (24/20) 40 Clean and Jerks (135/95) 20 Wall WalksTARGET SCORE: Target time: Sub 28:00 Time cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Calorie Bike KB Deadlift KB Front Rack Lunge *30 double unders or 60 single under after each round.Time Cap: 25:00 PERFORMANCE Accessory (No Measure) *If time permits 3 – 4 sets 10 DB Single Leg RDL (5 per side) 10 DB Weighted Glute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF) Minute 1: Meter Ski Minute 2: DB Man Makers Minute 3: DB Bench Press Minute 4: V-Ups Accessory (Checkmark) 3 – 4 Sets 15 Banded Tricep Extensions 10 Ring Dips (OR 20 Bench Dips) 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 12/10 Calorie Bike 6 Devil Presses Rest 2:00 8:00 AMRAP 12/10 Calorie Row 6 DB Thrusters Rest 2:00 8:00 AMRAP 12/10 Calorie Bike 6 Devil Presses 12/10 Calorie Row 6 DB ThrustersScore it total rounds and reps. PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) DB Hang Cleans – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB S2OH – Rest 1:00 Score is total...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 3 Rounds 1000m Row 800m Run 30 KB Goblet SquatsTime Cap: 30:00 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 Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (135/95) (OR Moderate) 12 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Row 10 Seated DBPress 12 Hammer Curls (Both arms at the same time) 20/15 Calorie Ski 10 DB Weighted Sit-Ups...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 O.H.S @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 O.H.S @ 6/10 RPE 3 Snatch Grip Push Press + 2 O.H.S @ 6.5/10 RPE 2 Snatch Grip Push Press + 2 O.H.S @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 20 Rounds 3 Power Snatch (115/75) 6 C2B 12/10 Calorie RowTARGET SCORE: Target time: Sub 25:00 Time cap: 30:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Odd Minute: 12 DB RDL (6R/6L) Even Minute: 10 – 15 V-Ups Metcon (AMRAP – Reps) 1:00 Max Calorie Bike Rest :30 1:00 DB Deadlifts in unbroken sets of 5+ Rest :30 1:00 Max Lateral Burpees Over DBs Rest :30 2:00 Max...Read More