BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: Max Air Squats Minute 4: Max V-Ups Minute 5: Rest*Score is total air squats and v-ups each round. PERFORMANCE Back Squat Set 1: 3 @ 70% or 7/10 RPE Set 2:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Bench Press (light) 20 Banded Tricep Extensions 20/15 Calorie Row 10 Strict Chin Ups 10 DB Hammer Curls (moderate/heavy) 20/15 Calorie Bike 20 AbMat Sit-Ups :30 PlankRead More

BLK LBL Fitness Club – WEIGHTLIFTING Split Jerk 3 Split Jerk @ 65% 1 RM Jerk 2 Split Jerk @ 75% 1 RM Jerk 1 Split Jerk @ 80% 1 RM Jerk 1 Split Jerk @ 85% 1 RM Jerk 1 Split Jerk @ 90% 1 RM Jerk 1 Split Jerk @ 95% 1 RM...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 250/200m Row 10 Burpee Over Rower 10 KB Deadlifts Rest 2:00 between sets *Start the next set where you left off at the previous set. PERFORMANCE Deadlift Set 1: 5 @ 65% OR 6.5 RPE Set...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 200m Run 10 AbMat Sit-Ups 10 Russian KB Swings (70/53) 10 Step Back Lunges 400m Run 20 AbMat Sit-Ups 20 Russian KB Swings 20 Step Back Lunges 600m Run 30 AbMat Sit-Ups 30 Russian KB Swings 30 Step Back Lunges 400m Run 20 AbMat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Thrusters – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 PERFORMANCE Power Snatch 5 @ 6/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 10/8 Calorie Ski Minute 2: 10 – 20 DB Snatches Minute 3: 10 – 20 Hand Release Push-Ups Minute 4: 10 – 20 Ring Rows Minute 5: Rest PERFORMANCE Shoulder Press Set 1: 5 @ 65% OR 6.5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 10 Box Jumps 20 AbMat Sit-Ups 10 KB Goblet Squats 200m Run Rest 2:00 after every 3 rounds. PERFORMANCE Back Squat Set 1: 5 @ 65% OR 6.5 RPE Set 2: 5 @ 75% OR 7.5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 400m Run 15 Sumo DL High Pulls 75/55 10 Strict Press 75/55 20/15 Calorie Row 15 DB Bench Press 50/35 10 Ring Dips ( OR 15 Bench Dips) 20/15 Calorie Bike 15 Banded Bicep Curls 10...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Push Jerk + Jerk 2 Push Jerk + 2 Jerk @ 75% 1 RM Jerk 2 Push Jerk + 2 Jerk @ 78% 1 RM Jerk 2 Push Jerk + 1 Jerk @ 80-83% 1 RM Jerk 2 Push Jerk + 1 Jerk @ 83-85% 1 RM Jerk 2...Read More