BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 50-40-30-20-10 Russian KB Swings Push Ups AbMat Sit Ups *20/15 Calorie Bike after each roundTime Cap: 30:00 Optional Accessory (Checkmark) *If time permits 3 Sets 10 KB Bicep Curls (Each Side) 10 KB Gorilla Rows (Each Side) 10 KB Russian Twist (Each Side) Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Bike Minute 2: Box Steps (OR Box Jump Overs) Minute 3: Calorie Row Minute 4: Single Unders (OR Double Unders) Minute 5 Calorie Ski Minute 6: Plank*Score is total reps.Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10 – 15 Box Jumps Minute 2: 10 – 15 DB Push Press Minute 3: 10 – 15 Calorie Row Minute 4: 10 – 15 AbMat Sit Ups Minute 5: Rest PERFORMANCE Back Squat 10 Back Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 50 Single Unders (Or Double Unders) 10 DB Bench Press (Moderate-Heavy) 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 10 Barbell Bent Over Row (Moderate) 10 DB Hammer Curls (Both Arms) (Moderate) 400m Run...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Tall Clean + Tall Jerk + Press in Split 3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE 3 Tall Cleans + 3 Tall Jerk + 3 Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 10 Wall Walks 200m Run (Partner) 40 Thrusters (95/65) 60 T2B 80 Deadlifts (135/95) 100 Calorie Row 80 Deadlifts (135/95) 60 T2B 40 Thrusters (95/65) 200m Run (Partner) 10 Wall Walks *Split reps as desired.Time Cap: 30:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run (OR 400m Row) 10 Alternating DB Snatches 10 DB Goblet Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 5 Back Squats @ 5.5/10 RPE 5 Back Squats @ 6.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON /:20 OFF) Minute 1: Single Arm DB Thruster (Right) Minute 2: Single Unders (OR Double Unders) Minute 3: Single Arm DB Thruster (Left) Minute 4: V-Ups Minute 5: Rest PERFORMANCE Gymnastic Skill Work (Checkmark) Spend 15 minutes working...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 3 240/192 Calorie Bike 5000/4000m Row 5000/4000m Ski *All three athletes working at the same time -switch as desired. Individual Version 90/72 Calorie Bike 1500/1250m Row 1500/1250m SkiTARGET SCORE: Target Time: Sub 20:00 Time Cap: 30:00 Derek Weida AB Workout (No Measure)...Read More