BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 1200m Run 6 Single Arm Devil Press 25 Double Unders (40 Single Unders) 800m Run 12 Single Arm Devil Press 50 Double Unders (75 Single Unders) 400m Run 18 Single Arm Devil Press 75 Double Unders (125 Single Unders) 400m Run 18 Single Arm...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 20:00 EMOM Minute 1: 12 Shuttle Runs (25ft = 1 rep) Minute 2: 15 GHD (OR 20 AbMat Sit Ups) Minute 3: 15 Wall Balls (20/14) Minute 4: 12 Russian KB Swings (70/53) Metcon (Checkmark) 3 – 4 Sets 5 Single Arm...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1 & 2: 400m Run Minute 3: 10-15 KB Sumo Deadlift High Pulls Minute 4: 10-15 Burpees Minute 5: Rest PERFORMANCE Back Rack Lunge 10 Back Rack Lunge @ 6/10 RPE 8 Back Rack Lunge @ 6.5/10 RPE 6 Back...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1000/800m Row 10 DB Hang Power Cleans 10 DB Front Squats Rest 2:00 after every 2 rounds PERFORMANCE Clean Complex EMOM x 10 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *The...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Ski 10 Alternating DB Bicep Curls (Each arm) (Moderate) 10 Ring Rows 20/15 Calorie Row 10 Step Back Lunges 100′ KB Farmer Carry (Heavy) PERFORMANCE Metcon (Time) 5...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Overhead Squat 2 Pressing Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5.5/10 RPE 2 Pressing Snatch Balance + 2 Overhead Squats @ 5.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) “Jerry and Grace Combo” Teams of 2 For Time: 1000m Row (250m intervals) 800m Run (200m intervals) 1000m Row 15 Clean and Jerks (135/95lbs.) 15 Clean and Jerks (155/105lbs.) 15 Clean and Jerks (185/135lbs.) 1000m Row 800m Run 1000m Row 10 Clean and Jerks...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Single Arm Devil Press – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Plank Dumbbell Drag – Rest 1:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 20:00 AMRAP 2-4-6-8-10… 25ft Shuttle Run Burpee to Target 4-8-12-16-20… Russian KB Swings (53/35) Metcon (Checkmark) 4 Rounds 10 Alternating DB Hammer Curls (Heavy)(5 Each Arm) 15 Push Ups 20 Banded Tricep Extensions Rest 1:00 after each round.Read More