BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Dead-Stop Shoulder Press 6 sets 3 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Terk (Time) (RX’d) 3 Rounds 40/32 Calorie Row 25 Strict Sit Ups Scale 3 Rounds 25/20 Calorie Row 20 Sit Ups Target timet: 13-15 minutes Time cap: 18...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 10 Back Rack Step Back Lunges...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep – Rest 60-90 seconds between sets Kala (10 Rounds for time) (RX’d) Every 1:00 (10:00) 5 Bar Facing Burpees 5 Clean and Jerks (115/80)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Jane Porter (3 Rounds for reps) 3:00 Max Calorie Air Bike -3:00 rest- 3:00 Max Shuttle Runs -3:00 rest- 3:00 Max Calorie Air Bike – Each shuttle run rep is 25 feet down + 25 feet back. * Target number of reps each set: 45/36 +...Read More