BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 14 Alternating DB Snatch Minute 4: 10 Burpee Over DB Minute 5: Rest PERFORMANCE Power Snatch 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 8/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Strict Pull-Ups 10 DB Hammer Curls 20/15 Calorie Bike 10 DB Bench Press 10 Push Ups 20/15 Calorie Ski 10 DB French Press 10 Bench Dips PERFORMANCE WAYLAND (Time) For Time 1 mile Run Then, 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 100 Pull Ups 100 Hang Squat Cleans (95/65) 100 T2B 100/80 Calorie Row *Split reps as desired. Must be done straight through.TARGET SCORE Target time: Sub 25:00 Time cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Jumping Air Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Plate Ground to Overhead – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Score...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 1 Mile Run 2000m Row 50 Burpees to 6 inch TargetTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read More

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