BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500m Row 10 Dumbbell Box Step Ups 10 Alternating Dumbbell Snatch Rest 2:00 after every 3 rounds. PERFORMANCE Deadlift 3 Tempo Deadlifts @ 6/10 RPE 3 Tempo Deadlifts @ 6.5/10 RPE 3 Tempo Deadlifts @ 7/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 15:00 AMRAP 5 Strict Pull Ups 10 Barbell Bicep Curls (45/35) 15 Barbell Bent Over Rows (45/35) 20 Barbell Strict Press (45/35) Rest 2:00 after each round. *For quality Metcon (AMRAP – Reps) 15:00 AMRAP 5-10-15-20-25 Calorie Row Calorie Ski Calorie BikeTARGET SCORE Target...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON/ :20 OFF) Minute 1: Russian Kettlebell Swings (Moderate) Minute 2: Alternating Kettlebell Step Back Lunge (Moderate) Minute 3: Calorie Bike Minute 4: Kettlebell Gorilla Row (Moderate/Heavy) Minute 5: Rest Score is total reps completed. PERFORMANCE Hang Squat Clean...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 24/20 Calorie Ski 12 Hang Dumbbell Clean and Jerks (6 Per Side) Rest 4:00 12:00 AMRAP 150 Single Unders (OR 75 Double Unders) 12 Single Arm Devil Press (6 Per Side) PERFORMANCE Split Jerk 2 Split Jerk @...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 15 Dumbbell Bench Press 20 Dumbbell Tricep Kick Backs (10 per arm) 1:00 Calorie Row 15 Ring Rows 20 Dumbbell Strict Press 1:00 Calorie Bike 15 Leg Raises 20 AbMat Sit Ups 1:00 Calorie Ski PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (No Measure) 30 RoundsRead More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 2 Muscle Clean + 2 Tall Clean + 1 Split Jerk @ 5/10 RPE 2 Muscle Clean + 2 Tall Clean + 1 Split Jerk @ 5/10 RPE 2 Muscle Clean + 2 Tall Clean + 1 Split Jerk @ 6/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (AMRAP – Reps) AMRAP 15 Minutes Buy in: 30/24 Calorie Bike...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read More