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

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 20/15 Calorie Ski 15 Hand Release Push Ups Rest 2:00 8:00 AMRAP 20 Alternating Dumbbell Snatches 15/12 Calorie Bike Rest 2:00 8:00 AMRAP 20 Alternating Dumbbell Snatches 15 Hand Release Push Ups PERFORMANCE Push Jerk + Split Jerk...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 12 Kettlebell Goblet Squats 24 AbMat Situps 750/600m Row Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 3 Tempo Back Squats @ 7/10 RPE 3 Tempo Back Squats @ 7.5/10 RPE 3 Tempo Back Squats...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 1:00 Calorie Bike 10 Dumbbell Incline Bench 10 Dumbbell French Press 1:00 Calorie Row 10 Dumbbell Hammer Curls 5 Strict Chin Ups 1:00 Calorie Ski 20 Wall Ball AbMat Sit Ups 20 Wall Ball Russian Twist...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 20 Rounds 12/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35) 6 T2BTime Cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean 3 Muscle Cleans @ 6/10 RPE 2 Muscle Cleans @ 7/10 RPE 1 Muscle Clean @ 8/10 RPE 3 Muscle Clean @ 6.5/10 RPE 2 Muscle Clean @ 7.5/10 RPE 1 Muscle Clean @ 8.5/10 RPE Power Clean + Front Squat + Jerk 2 Power Cleans +...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) Alternating Jumping Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees Over Rower – Rest 1:00 Score is...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE *Superset with 10 banded tricep extensions....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500m Row (OR Ski) 7 Dumbbell Squat Cleans 14 V-Ups Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (Time) 5 Rounds 800m Run 10 Power Cleans (155/105) RX+ Power Cleans (185/125)TARGET SCORE Target time: Sub 25:00...Read More