BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) Dumbbell “Chief” 5 Sets 3:00 AMRAP 3 Dumbbell Power Cleans 6 Push Ups 9 Air Squats Rest 1:00 between sets. *Begin the next round where you left off. Accessory (Checkmark) 3 Sets 10/8 Calorie Ski 10 Double Dumbbell Bent Over...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 15 DB Seated Strict Press (Moderate) 20/15 Calorie Row 10 V-Ups 15 Flutter Kicks (L+R =...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 Buy In: 100 Calorie Row (Split calories as desired) 30 Rounds (You Go, I Go) 12 Wall Balls 8 Box Jump Over (24/20) 4 Dumbbell Devil Press (2×50/2×35) Buy Out: 100 Calorie Row (Split calories as desired)Time Cap: 40:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Front Squat + Jerk 3 Muscle Cleans + 3 Front Squats + 3 Push Jerks @ 5.5/10 RPE 3 Muscle Cleans + 3 Front Squats + 3 Push Jerks @ 5.5/10 RPE 3 Muscle Cleans + 3 Front Squats + 3 Push Jerks @ 5.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 2 Sets 1000/800m Row 12 Box Jump Overs 12 KB Deadlifts 750/600m Row 12 Box Jump Overs 12 KB Deadlifts 500/400m Row 12 Box Jump Overs 12 KB Deadlifts Rest 4:00Time cap: 30:00 PERFORMANCE Deadlift 3 Deadlift @ 6.5/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 3 Bench Press @ 7/10 RPE 3 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 9/10 RPE 3 Bench Press @ 9/10 RPE *Superset with 3 weighted Strict Chin...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500m Row Minute 3: MAX KB Goblet Squats Minute 4: MAX Sumo Deadlift High Pulls Minute 5: Rest *Score is total reps completed. PERFORMANCE MURPH PREP “WEEK 3” (AMRAP – Rounds and Reps) 7:00 AMRAP 200m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 DB Incline Bench Press 10 DB Bent Over Rows (5 per side) 20/15 Calorie Row 10 DB Tricep Kick Backs 10 DB Shoulder Front Raises 20/15 Calorie Bike 10 DB Russian Twist (R + L...Read More