BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 18 Slam Balls 18 Air Squats with Slam Ball 18 Slam Balls 400m Run Rest 2 minutes after each set. *Complete as many sets as possible in 30 minutes. *10m row = 1 rep. PERFORMANCE Bench...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) KB Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is total reps PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) Minute 1: 10 DB Power Cleans Minute 2: 10 DB S2OH Minute 3: 12/10 Calorie Bike Minute 4: 12 Alternating Jumping Lunges Minute 5: 24 AbMat Sit Ups PERFORMANCE Power Clean + Front Squat + Jerk 10:00 EMOM Every minute on the minute perform...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 200′ KB Farmer Carry 10 KB Deadlifts 20/15 Calorie Ski 20 Barbell Bench Press (Light) 10 Strict Pull-Ups 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 each arm) 10 Single DB Head Curls PERFORMANCE Metcon (Time)...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance + Overhead Squat 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10 RPE 3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squats @ 5.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) Get as far as possible in 35 minutes: 50 Cal Row 50 HSPU’s (OR DB Push Press 2×50/2×35) 50 Deadlifts (155/105) 50 Toes-To-Bar 50 Box Jump Overs (24/20) 50 Toes-To-Bar...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6.5/10 RPE 10 Bulgarian Split Squat @ 7/10 RPE 10 Bulgarian Split Squat @ 7.5/10 RPE *5 reps per leg *hold a dumbbell in each hand. Metcon (Checkmark) 20:00 EMOM Minute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Plate Ground to Overhead 10 Air Squat with Plate 500m Row 15 Plate Ground to Overhead 15 Air Squat with Plate 750m Row 20 Plate Ground to Overhead 20 Air Squat with Plate 1000m Row 25 Plate Ground to Overhead 25...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Dumbbell Push Press Minute 3: Max Single Unders or Double Unders Minute 4: Max Burpees Minute 5: Rest *Score is total reps completed. PERFORMANCE Shoulder Press 5...Read More