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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 200′ KB Farmer Carry 10 KB Deadlifts 20/15 Calorie Ski 20 Barbell Bench Press (Light) 10 Strict Pull-Ups 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 each arm) 10 Single DB Head Curls PERFORMANCE Conditioning (9...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Single Arm Devil Presses 10 V-Ups 500m Row 15 Single Arm Devil Presses 15 V-Ups 750m Row 20 Single Arm Devil Presses 20 V-Ups 1000m Row 25 Single Arm Devil Presses 25 V-Ups 750m Row 20 Single Arm Devil Presses 20...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 12/10 Calorie Bike 12 Box Jumps Rest 2:00 6:00 AMRAP 12 DB Power Cleans 12 DB Front Rack Lunges Rest 2:00 PERFORMANCE Front Rack Lunge 4 @ 8/10 RPE (2R/2L) 4 @ 8/10 RPE (2R/2L) 4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for time) 50 Air Squats 20 Push Ups 35 Wall Balls (20/14) (10’/9’) 20 Push Ups 50 Air Squats -rest 5 minutes- 30 Air Squats 10 Push Ups 30 Wall Balls (20/14) (10’/9’) 10 Push Ups 30 Air SquatsTARGET SCORE Target Time set...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 10 – 20 Alternating DB Snatch Minute 2: 40 – 60 Single Unders (OR Double Unders) Minute 3: 10 -14 Alternating DB Hang Clean & Jerk Minute 4: 10-15 Calorie Ski Minute 5: Rest PERFORMANCE Power Snatch + Squat Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-Ups – Rest 1:00 PERFORMANCE Front Squat 5X2 @ 8.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 20 Push Ups 10 Ring Dips (OR 20 Bench Dips) 20/15 Calorie Bike 20 Barbell Bicep Curls 10 Barbell Bent Over Row 20/15 Calorie Row 20 AbMat Sit-Ups 10 Row Pike Ups PERFORMANCE Metcon (Checkmark) 12 minute...Read More