BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: DB Power Cleans Minute 3: DB Goblet Squats Minute 4: AbMat Situps Minute 5: Rest*Score is total reps completed. PERFORMANCE Power Clean Build to a heavy single Power Clean Hotshots 19 Prep (Time) 6...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 12 DB Bench Press (Moderate) 12 Push Ups 20/15 Calorie Ski Erg 12 DB Hammer Curls (Moderate) 12 Ring Rows 50 Double Unders (OR 100 Single Unders) 12 DB AbMat Sit Ups :45...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 80 Burpee to Target 60 T2B 400m Run (Together) 20 Sandbag Cleans (150/100) (OR Power Cleans 185/125) 400m Run (Together) 60 T2B 80 Burpee to Target 100/80 Calorie Bike *Split reps as desired.Time Cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1 Mile Bike 16 Alternating DB Snatches 16 Goblet DB Alternating Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 5 Front Squats @ 6/10 RPE 3 Front Squats @ 7/10 RPE 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Turkish Get Up 5 X 6 (3 reps per side) Build up to a moderate weight. Metcon (Checkmark) 15:00 EMOM Minute 1: 10 Matador Dips (OR 8 Ring Dips OR 20 Bench Dips) Minute 2: 7 Strict Pull Ups (OR 10 Ring Rows) Minute 3: 10/8...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 AMRAP 3-6-9-12-15…. DB Deadlifts Hand Release Push Ups 15/12 Calorie bike after each round *Score is total reps completed Core Finisher (Checkmark) 4 Sets 10 Row Pike Ups 10 DB AbMat Sit Ups :30 Plank :15 Plank (Right) :15 Plank (Left)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders Minute 2: KB Swings Minute 3: KB Sumo DL High Pull Minute 4: Calorie Ski Minute 5: Rest *Score is total reps completed. PERFORMANCE Push Jerk 5 Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 200/150m Row 10 V-Ups Rest 1:00 4:00 AMRAP 200/150m Row 10 DB Thrusters Rest 1:00 PERFORMANCE Back Squat 5 Back Squats @ 6/10 RPE 3 Back Squats @ 7/ 10 RPE 1 Back Squat @ 8/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Bench Press (Moderate) 10 Ring Dips (20 Bench Dips) 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 per side) (Moderate) 10 Single DB Double Head Bicep Curls 20/15 Calorie Ski 150′ KB Farmer Carry (Heavy)...Read More