BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Kettlebell Front Rack Step Ups (Right) Minute 2: Calorie Row Minute 3: Kettlebell Front Rack Step Ups (Left) Minute 4: Kettlebell Sumo Deadlift High Pulls Minute 5: V- Ups *Score is total reps...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 500m Row 20 Alternating Dumbbell Hammer Curls 20 Banded Tricep Extensions 30 Calorie Bike 20 Push Ups 20 AbMat Sit Ups 30 Calorie Ski 20 Row Pike Ups :20 Side Plank (Per Side) PERFORMANCE CHRIS KYLE (Time) 3 Rounds for...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 Push Press + Snatch Balance 3 Snatch Grip Push Press + 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Grip Push Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am...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 completed...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Distance) Row 3 sets: 90 seconds fast 90 second recovery pace -straight into- 6 sets 60 seconds faster 60 second recovery pace -straight into- 12 sets 30 seconds fastest 30 second recovery pace -rest 3 more minutes til minute 36- 6 sets: 10 second sprint...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 14 Kettlebell Swings Minute 4: 14 Kettlebell Gorilla Rows Minute 5: Rest PERFORMANCE Push Jerk 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 6/10 RPE 5 Push Jerks @ 7/10 RPE 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10/8 Calorie Bike 10 KB Goblet Squats 10 Burpees Rest 2:00 after each set. *Start the next set where you finished. PERFORMANCE Squat Clean + Front Squat + Hang Squat Clean 1 Squat Clean + 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE Coffland (Time) Hang from a pull-up bar for 6...Read More