BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 250/200m Ski Erg 8 Double DB Hang Power Cleans -Rest 1:00- 4:00 AMRAP 100 Single Unders (OR 50 Double Unders) 8 Alternating Double DB Step Back Lunges -Rest 1:00- PERFORMANCE Metcon (4 Rounds for time) 4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) 12/10 Calorie Bike Rest 2:00 after every 3 rounds. PERFORMANCE Front Squat + Back Squat 2 Front Squat + 2 Back...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 20:00 EMOM Even: 10 DB Bench Press + Max Calorie Row Odd: 10 AbMat Sit Ups + Max Calorie Row *Score is total calories completed. Accessory (Checkmark) 3 Sets 10 DB Z Press 10 Seated Alternating DB Curls :20 Side Plank (Right) :20 Side...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 50 Single Unders (OR 50 Double Unders) 12 KB Swings 12 Ring Dips (OR Bench Dips) 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE GRAVEDIGGER (Time) Teams of 2 Buy In: 800m Sled Push (2×45/1×45) -Into- 100 Thrusters (95/65) 100 Burpee over Bar 100 T2B -Into- Buy Out: 800m Run (Together) *Split reps as desired.Time cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE High Hang Snatch + Hang Snatch + Snatch 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) Buy In: 2000m Row 10 Rounds 6 DB Deadlifts 6 DB Hang Power Cleans 6 V-Ups Buy Out: 2000m RowTime Cap: 30:00 PERFORMANCE Deadlift 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 40 Double Unders Minute 2: 10 Sumo Deadlift High Pulls 95/65 Minute 3: 12 Pull-Ups Minute 4: 12 S2OH (95/65) Minute 5: :45 PlankRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 18 Slam Balls 18 Alternating Step Back Lunges w/ Slam ball 500m Row Rest 2 minutes after each set.*Complete as many sets as possible in 30 minutes. *10m row = 1 rep. PERFORMANCE Bench Press 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 KB Goblet Squats 10 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 800m Run 20 KB Goblet Squats 20 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 200m Run 10 KB Goblet Squats 10 Box...Read More