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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 5 Sets 4:00 AMRAP 500m Row 12 DB Power Cleans 24 Air Squats Max Push Ups Rest 2:00 between sets.Score is max push ups PERFORMANCE HOTSHOTS 19 PREP “Week 3” (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 30:00 EMOM (ZONE 2) Minute 1: Calorie Row Minute 2: Calorie Bike Minute 3: Calorie Ski PERFORMANCE Bench Press 10 Bench Press @ 5.5/10 RPE 10 Bench Press @ 6.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8 Bench Press @ 7.5/10 RPE 8...Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 5.5/10 RPE 3 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6/10 RPE Snatch Grip Push Press + Tempo Overhead Squat 3 Snatch Grip Push Press + 2 Tempo Overhead Squats @ 6/10 RPE 3 Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) Teams of 2 120 Calories of choice 110 Sit-Ups 100 Hang Power Cleans (95/65lbs.) 90 Push-Ups 80 Calories of choice 70 Sit-Ups 60 Hang Power Cleans (95/65lbs.) 50 Push-Ups 40 Calories of choice 30 Sit-Ups 20 Hang Power Cleans (95/65lbs.)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 5:00 AMRAP 15/12 Calorie Ski 16 Push Ups Rest 1:00 5:00 ARMAP 15/12 Calorie Bike 15 Alternating Kettlebell Front Rack Step Back Lunge Rest 1:00 PERFORMANCE Front Squat 5 Front Squats @ 5/10 RPE 5 Front Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 6/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE 10 Bulgarian Split Squats @ 7/10 RPE *5 reps per leg. *Hold dumbbells...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski Minute 2: Max Alternating Dumbbell Snatch Minute 3: Max Air Squats Minute 4: Max AbMat Sit Ups Minute 5: Rest Score is total reps completed. PERFORMANCE Power Snatch 10:00 EMOM...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 4 Rounds 250/200m Row 10 Kettlebell Sumo Deadlift High Pulls 10 V-Ups Rest 2:00 after every 4 rounds. PERFORMANCE Push Jerk 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 7/10 RPE 5 Push Jerks @ 8/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 6 Single Dumbbell Box Step Ups 9 Calorie Bike 12 Single Dumbbell Hang Clean and Jerks (6 per side) Rest 2:00 between sets. PERFORMANCE Power Clean 3 Power Clean @ 6/10 RPE 2 Power Clean @...Read More