BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM ( :40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: Hand Release Push Ups Minute 3: KB Swings Minute 4: KB Sumo Deadlift High Pulls Minute 5: Rest PERFORMANCE Push Jerk 5 @ 6/10 RPE 4 @ 7/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Front Squats – Rest 1:00 PERFORMANCE Squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 Ring Rows 20/15 Calorie Ski 20 Alternating DB Hammer Curls (Total) (Moderate) 20 Banded Tricep Extensions 200m Run 30 Russian Twists 300′ DB Farmer Carry (Heavy) 20/15 Calorie Row PERFORMANCE Conditioning (Checkmark) 10 Sets 1:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (Teams of 2) You Go, I Go 15 KB Swings (53/35) 15 Burpee Box Jump Overs (24/20) 15/12 Calorie BikeTARGET SCORE Target rounds: 10+ (Total)Read More

BLK LBL Fitness Club – WEIGHTLIFTING Push Press 5 Push Press @ 55% 1 RM Push Press 5 Push Press @ 60% 1 RM Push Press 4 Push Press @ 65% 1 RM Push Press 3 Push Press @ 70% 1 RM Push Press 3 Push Press @ 70-73% 1 RM Push Press 3 Position...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Masters RX (Ages...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 8 – 12 Calorie Bike Minute 2: :30 – :45 Plank Minute 3: 10 – 15 Calorie Row Minute 4: 10 – 20 Bodyweight Lunges Minute 5: 10 – 20 Push Ups Minute 6: RestRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 4:00 AMRAP 10/8 Calorie Ski 10 Single Arm DB Thrusters 50 Single Unders (OR Double Unders) Rest 1:00between sets PERFORMANCE Power Clean 10-8-6-4-2 *These will be cycled. Move up in weight each set and build to a heavy...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 10 Burpee Over DB 10 Hang DB Snatches (5R/5L) – Rest 2 minutes after every 2 rounds PERFORMANCE Push Jerk 10-8-6-4-2 *These will be cycled. Move up in weight each set and build to...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 15 KB Front Squats Minute 4: 10 – 20 Row Pike Ups Minute 5: Rest PERFORMANCE Front Squat Build to a heavy single in 15 minutes Metcon (3 Rounds for time) 3...Read More