BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 40 Double Unders Minute 2: 10 Sumo Deadlift High Pulls 95/65 Minute 3: 12 Pull-Ups Minute 4: 12 S2OH (95/65) Minute 5: :45 PlankRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 18 Slam Balls 18 Alternating Step Back Lunges w/ Slam ball 500m Row Rest 2 minutes after each set.*Complete as many sets as possible in 30 minutes. *10m row = 1 rep. PERFORMANCE Bench Press 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 200m Run 10 KB Goblet Squats 10 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 800m Run 20 KB Goblet Squats 20 Box Jumps 400m Run 15 KB Goblet Squats 15 Box Jumps 200m Run 10 KB Goblet Squats 10 Box...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON / :20 OFF Minute 1: Max Calorie Ski Minute 2: Max Alternating DB Snatch Minute 3: Max Burpee Over DB Minute 4: Rest Accessory (Checkmark) 3 – 4 Sets 12 Overhead Banded Tricep Extensions 12 DB Hammer Curls...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Hand Release Push Ups 20 Bench Dips (OR Ring Dips) 20/15 Calorie Row 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Bike 20 Russian Twist 20 Flutter Kicks PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 30 Rounds 2 Devil Press (2×50/2×35) 4 Box Jump Overs (24/20) 8 Wall Balls (20/14)TARGET SCORE Target time: Sub 22:00 Time Cap: 30:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 6.5/10 RPE High Hang Snatch + Hang Snatch + Snatch 1 High Hang Snatch + Hang Snatch + 1 Snatch @ 5.5/10 RPE 1 High...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20 Calorie Bike 10 KB Suitecase Deadlifts 10 V-Ups 40 Calorie Bike 20 KB Suitecase Deadlifts 20 V-Ups 60 Calorie Bike 30 KB Suitecase Deadlifts 30 V-Ups 80 Calorie Bike 40 KB Suitecase Deadlifts 40 V-Ups 100 Calorie Bike 50 KB Suitecase Deadlifts 50...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 10:00 EMOM Odd: 12/10 Calorie Bike Even: Athlete Choice (3-5 BMU | 5-7 Strict Pull Ups | 10-15 Pull Ups or C2B) -Into- 10:00 EMOM Odd: 15/12 Calorie Row Even: 10 Burpee Over Rower -Into- 10:00 EMOM Odd: 12/10 Calorie Ski Even: 10 Weighted...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 12/10 Calorie Row 5 KB Push Press 10 Alternating KB Goblet Step Back Lunges 5 KB Push Press Rest 2:00 between each set PERFORMANCE Bench Press 5 Bench Press @ 5.5/10 RPE 5 Bench Press @...Read More