BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Air Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00Score is total reps PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 400m Run 10 Chin Ups 10 Empty Barbell Bicep Curls 20/15 Calorie Ski 15 EmptyBarbell Strict Press 15 DB Reverse Flys 20/15 Calorie Row 20 Row Pikes 20 Leg Raises PERFORMANCE Metcon (Time) Vested Sunday Moderate Bambi 3 Rounds 600m Run 40...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 15/12 Calorie Row 10 Burpees Rest 2:00 6:00 AMRAP 15/12 Calorie Row 10 KB Sumo DL High Pulls 10 KB Goblet Squats Rest 2:00 PERFORMANCE Deadlift Set 1: 5 @ 75% or 7.5/10 RPE Set 2:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 35:00 EMOM Minute 1: 10 – 15 Bench Press (Moderate) Minute 2: 200m Run Minute 3: 5 – 10 Strict Pull-Ups Minute 4: 10 – 15 Calorie Bike Minute 5: 10 – 20 GHD (OR 20 – 30 AbMat Sit-Ups)Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8DB Snatch (Right) 50 Double Unders or Single Unders 8 DB Snatch (Left) Rest 2:00 after every 3 rounds. PERFORMANCE Squat Snatch Build to a heavy single in 15:00 Metcon (Time) 50/40 Calorie Row...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Slam Ball Minute 3: KB Push Press Minute 4: KB Front Rack Marches Minute 5: Rest Score is max reps each round. PERFORMANCE Shoulder Press Set 1: 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 12/10 Calorie Bike 9 V-Ups 6 KB Front Squats (Heavy) Rest 2:00 between sets PERFORMANCE Back Squat Set 1: 5 @ 75% or 7.5/10 RPE Set 2: 3 @ 85% or 8.5/10 RPE Set 3: 1+...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 35:00 AMRAP 20/15 Calorie Bike 10 KB Gorilla Rows (Each Side) 100′ KB Farmer Carry 20/15 Calorie Ski 10 Banded Tricep Extensions 10 Push Ups (OR Ring Push Ups) 20/15 Calorie Ski 10 Reverse Crunches 10 Russian TwistsRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 20 Rounds (You Go, I Go) 2 Power Snatch (155/105) 6 Burpee Box Jump Overs (24/20) 12 Wall Balls (20/14) *If 155/105 is over 75% of your 1RM Power Snatch, scale down weight to around 75% of 1RMTARGET SCORE: Target time: Sub 27:00 Time...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Slow Motion Dip and Drive into Tall Jerk 3 Slow Motion Dip and Drive into Tall Jerk @ 5/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk @ 5/10 RPE 2 Slow Motion Dip and Drive into Tall Jerk @ 5.5/10 RPE 2 Slow Motion Dip and...Read More