BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Box Jump Overs 12 Calorie Bike 12 Alternating Dumbbell Snatch Rest 3:00 8:00 AMRAP 8 Box Jump Overs 8 Calorie Bike 8 Alternating Dumbbell Snatch Rest 3:00 4:00 AMRAP 4 Box Jump Overs 4 Calorie Bike 4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for reps) 5 Sets 4:00 AMRAP 12/10 Calorie Ski Erg 6 Double Dumbbell Push Press 12/10 Calorie Ski Erg 6 Dumbbell Gorilla Row (3 per side) Rest 2:00 between sets *Score is total reps completed each set. PERFORMANCE Push Jerk Take 15 minutes...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Air Squats Minute 2: Max Sumo Deadlift High Pulls Minute 3: Max Alternating Step Back Lunges Minute 4: Max Push Ups Minute 5: Max Calorie Row *Score is total reps completed PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP ( For Quality) 20/15 Calorie Bike 10 DB Incline Bench Press 20 Push Ups 20/15 Calorie Row 10 Ring Rows 20 Alternating DB Hammer Curls (10 per side) 20/15 Calorie Ski 10 V-Ups 20 Russian Twist (10 per side) PERFORMANCE Omar...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance 3 Pressing Snatch Balance @ 5.5/10 RPE 3 Pressing Snatch Balance @ 5.5/10 RPE 3 Pressing Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance @ 6/10 RPE Snatch Balance + Overhead Squats 2 Snatch Balance + 4 Overhead Squats @ 5.5/10 RPE 2 Snatch Balance...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 (You Go, I Go) 20 Rounds 3 Devil Press (2×50/2×35) 6 Dumbbell Front Squat (2×50/2×35) 9 Calorie RowTime Cap: 30:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 200m Run 20 Box Jump Overs Rest 2:00 8:00 AMRAP 10 Kettlebell Deadlifts 100m Kettlebell Farmer Rest 2:00 8:00 AMRAP 200m Run 20 Box Jump Overs 10 Kettlebell Deadlifts 100m Kettlebell Farmer Carry PERFORMANCE Power Snatch 10:00 EMOM...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 @ 8/10 RPE Superset with 10 Supinated Barbell Bent Over Row @ 7/10 RPE Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 30/25 Calorie Bike Minute 3: 12 Dumbbell Goblet Alternating Step Back Lunges Minute 4: 100 Single Unders (OR 50 Double Unders) Minute 5: :45 Plank PERFORMANCE Metcon (4 Rounds for reps) “12.3” Intervals 4 sets @ consistent 70-80%...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Box Jumps – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Kettlebell Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score is total...Read More