BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 2 Rounds 5 DB Squat Cleans (moderate/heavy) 10 Burpees Over DB 15 V-Ups 20 Calorie Bike Rest 2:00 after every 2 rounds PERFORMANCE Power Clean + Hang Squat Clean Build to a heavy unbroken complex. Metcon (5 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Ski 10 KB Snatches (5R/5L) Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 10 Hand Release Push-Ups Rest 2:00 PERFORMANCE Push Press 10 @ 6/10 RPE 8 @ 7/10 RPE 6 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10 Sets (Every 1:30) 250/200m Row – Rest 2:00 – 2 Sets 5:00 AMRAP 10 DB Front Squats 10 Box Jump Overs Rest 2:00 between setsRow Time cap: 1:15 Scale: 200/150m PERFORMANCE Metcon (Time) 100/80 Calorie Bike *Every minute on the minute (Including 0:00)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM 10 DB Bench Press Heavy 10 Kipping Pull-Ups Rest 1:00 10:00 EMOM 10 Diamond Push-Ups 10 DB Bent Over Row (Moderate) Rest 1:00 10:00 EMOM 10 DB Bicep Curls (Moderate) 10 DB Z Press (Moderate) PERFORMANCE Metcon (AMRAP – Rounds and Reps)...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 60% 1 RM Snatch 2 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 80% 1 RM Snatch 1 Snatch Balance @ 85% 1 RM Snatch 1 Snatch Balance @ 90% 1 RM Snatch 1 Snatch Balance @ 95% 1 RM...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# /...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Front Rack Lunge 10 @ 5/10 RPE (5R/5L) 10 @ 5.5/10 RPE(5R/5L) 10 @ 6/10 RPE(5R/5L) 10 @ 6.5/10 RPE(5R/5L) 10 @ 7/10 RPE(5R/5L) Metcon (AMRAP – Reps) 20:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 8-10 Strict Pull-Ups Minute 3: 50-75 Double...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Alternating DB Snatches 12 V-Ups 9 Burpees Over Rower 500/400m Row after every 2 rounds. PERFORMANCE Clean Deadlift + Clean + Hang Clean + Jerk Build to a heavy unbroken complex. *Cleans can be power or squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Press Minute 3: Single Unders (OR Double Unders) Minute 4: DB Man Makers Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 20/16 Calorie Row...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM (For Quality) ODD Minute: 10 KB Front Squats (Heavy) EVEN Minute: 20 Mountain Climbers Rest 4:00 16:00 AMRAP 30/20 Calorie Bike 20 Jumping Air Squats 10 KB Box Step Ups (Moderate) PERFORMANCE Front Squat 5X5@ 7.5/10 RPE Metcon (Time) 1-2-3-4-5-6-7-8-9-10 DB Thrusters...Read More