BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 AbMat Sit-Ups DB Deadlifts DB Front Rack Step Back Lunges *10 calorie bike between roundsTime cap: 30:00 PERFORMANCE Deadlift Set 1: 3 @ 70% or 7/10 RPE Set 2: 3 @ 80% or 8/10 RPE Set 3: 3+ @ 90% or 9/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 24:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Row Minute 2: Burpee Pull-Ups Minute 3: Calorie Ski Minute 4: Alternating DB Snatches (50/35)*Score is total reps completed Accessory (Checkmark) 4 Sets 10 Alternating DB Bicep Curls 10 DB Seated Z Press 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 5:00 AMRAP 10/8 Calorie Bike 15 Box Jump Overs 20 Push-Ups Rest 1:30 between sets. *Start the next set where you left off. PERFORMANCE Power Clean + Squat Clean + Front Squat Build to a heavy complex 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 7 Hang DB Clean & Jerk (R) 14 Burpee Over DB 7 Hang DB Clean & Jerk (L) Rest 2:00 after every 2 rounds. PERFORMANCE Shoulder Press Set 1: 3 @ 70% or 7/10...Read More

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