BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) Part A: 13:00 AMRAP 3-6-9-12-15-18-21… Calorie Row DB Push Press Burpees Rest 3:00 Part B: For Time: Start where you left off and go backwards until finished.*Score total reps completed in Part A. Enter Part B for time in notes. PERFORMANCE Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1:(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Front Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 PERFORMANCE Front Squat 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 15 DB Bench Press (Moderate) 15 Bench Dips (OR Ring Dips) 20/15 Calorie Bike 10 Rower Pike Ups 10 Weighted Sit-Ups (Moderate) 20/15 Calorie Ski 10 Barbell Curls (Moderate) 10 Barbell Strict PressRead More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch 1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch 1 Snatch Push Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 10 DB Box Step Ups 20 Alternating Jumping Lunges 30 V-Ups 1 Mile bike after each round. PERFORMANCE Front Rack Lunge 10 @ 5.5/10 RPE 10 @ 6/10 RPE 10 @ 6.5/10 RPE 10 @ 7/10 RPE *10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets (1) 4:00 AMRAP 10/8 Calorie Ski 10 KB Swings – Rest 1:00 – (2) 4:00 AMRAP 10/8 Calorie Row 10 Push Ups – Rest 1:00 – (3) 4:00 AMRAP 50 Single Unders 10 KB Goblet Squats – Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB S2OH Minute 4: KB Sumo Deadlift High Pull Minute 5: Rest*Score is max reps. *500/400m Row = 1 Rep PERFORMANCE Split Jerk 10:00 EMOM Build up to a heavy single. 9/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 10 Calorie Bike 10 AbMat Situps 10 DB Squat Cleans Rest 2:00 after every 2 rounds. *Increase reps by 2 every 2 rounds. PERFORMANCE Squat Clean Build to a heavy single. 9/10 RPE Metcon (4 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Ski 10 Alternating DB Bicep Curls (Each arm) (Moderate) 10 Ring Rows 20/15 Calorie Row 10 Step Back Lunges 100′ KB Farmer Carry (Heavy) PERFORMANCE Metcon (10 Rounds for...Read More