BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM(:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Power Cleans Minute 3: Air Squats Minute 4: DB Push Press Minute 5: Rest PERFORMANCE The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10 Calorie Ski 20 Push Ups Rest 2:00 4:00 AMRAP 10 KB Swings 20 Single Unders (OR Double Unders) Rest 2:00Score total rounds and reps completed. PERFORMANCE Push Jerk 12:00 EMOM Building to a heavy 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500/400m Row 20 Box Jump Overs 10 DB Front Squats – Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (5 Rounds for time) 5 Sets 15/12 Calorie Bike 15 Front Squats (95/65) Rest 1:1TARGET SCORE: Target...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat 3 Snatch push press + 2 Pause Overhead Squat @ 55% 1 RM Snatch 3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch 2 Snatch push press + 2 Pause Overhead Squat @ 65% 1 RM Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Bench Press 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: Alternating KB Goblet Lunges Minute 3: KB Deadlifts Minute 4: Plank Minute 5: Rest PERFORMANCE Deadlift 3 @ 5/10 RPE 3 @ 6/10 RPE 3 @ 7/10 RPE 3 @ 7.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP 250m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 500m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 750m Row 10 Russian KB Swings 50 Single Unders (OR Double Unders) 1000m Row 10 Russian KB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating DB Snatches – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees over DB – Rest 1:00 PERFORMANCE Overhead Squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 3:00 Max Calorie Echo Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 2:00 Max Calorie Echo Bike -2:00 rest- 2:00 Max 25ft Shuttle Run -2:00 rest- 2:00 Max Calorie Row -2:00 rest-...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65(RX) – 135/95(RX+) 2 – 100m Run 3 – Clean And Jerk 95/65(RX) – 135/95(RX+) 4 – Bar Muscle ups(RX) – Ring Muscle ups(RX+) 5 – KB Swing 53/35(RX) – 70/53(RX+) 6...Read More