BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 35:00 AMRAP 20/15 Calorie Bike 10 KB Gorilla Rows (Each Side) 100′ KB Farmer Carry 20/15 Calorie Ski 10 Banded Tricep Extensions 10 Push Ups (OR Ring Push Ups) 20/15 Calorie Ski 10 Reverse Crunches 10 Russian TwistsRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 20 Rounds (You Go, I Go) 2 Power Snatch (155/105) 6 Burpee Box Jump Overs (24/20) 12 Wall Balls (20/14) *If 155/105 is over 75% of your 1RM Power Snatch, scale down weight to around 75% of 1RMTARGET SCORE: Target time: Sub 27:00 Time...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Slow Motion Dip and Drive into Tall Jerk 3 Slow Motion Dip and Drive into Tall Jerk @ 5/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk @ 5/10 RPE 2 Slow Motion Dip and Drive into Tall Jerk @ 5.5/10 RPE 2 Slow Motion Dip and...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 AbMat Sit-Ups DB Deadlifts DB Front Rack Step Back Lunges *10 calorie bike between roundsTime cap: 30:00 PERFORMANCE Deadlift Set 1: 3 @ 70% or 7/10 RPE Set 2: 3 @ 80% or 8/10 RPE Set 3: 3+ @ 90% or 9/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 24:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Row Minute 2: Burpee Pull-Ups Minute 3: Calorie Ski Minute 4: Alternating DB Snatches (50/35)*Score is total reps completed Accessory (Checkmark) 4 Sets 10 Alternating DB Bicep Curls 10 DB Seated Z Press 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 5:00 AMRAP 10/8 Calorie Bike 15 Box Jump Overs 20 Push-Ups Rest 1:30 between sets. *Start the next set where you left off. PERFORMANCE Power Clean + Squat Clean + Front Squat Build to a heavy complex 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 7 Hang DB Clean & Jerk (R) 14 Burpee Over DB 7 Hang DB Clean & Jerk (L) Rest 2:00 after every 2 rounds. PERFORMANCE Shoulder Press Set 1: 3 @ 70% or 7/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: Max Air Squats Minute 4: Max V-Ups Minute 5: Rest*Score is total air squats and v-ups each round. PERFORMANCE Back Squat Set 1: 3 @ 70% or 7/10 RPE Set 2:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Bench Press (light) 20 Banded Tricep Extensions 20/15 Calorie Row 10 Strict Chin Ups 10 DB Hammer Curls (moderate/heavy) 20/15 Calorie Bike 20 AbMat Sit-Ups :30 PlankRead More

BLK LBL Fitness Club – WEIGHTLIFTING Split Jerk 3 Split Jerk @ 65% 1 RM Jerk 2 Split Jerk @ 75% 1 RM Jerk 1 Split Jerk @ 80% 1 RM Jerk 1 Split Jerk @ 85% 1 RM Jerk 1 Split Jerk @ 90% 1 RM Jerk 1 Split Jerk @ 95% 1 RM...Read More