BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMARAP (FOR QUALITY) 20/15 Calorie Ski 100′ KB Farmer Carry (Moderate/Heavy) 30/24 Calorie Bike 100 Single Unders (OR Double Unders) 40/32 Calorie Row 20 AbMat Sit UpsRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 4 (You go, I go) 30:00 AMRAP 200′ Sled Push (100′ each) (3×45/2×45) 15 Synchro Wall Balls (20/14) 10 Synchro Barbell Snatches (75/55)Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE Snatch Lift Off + Snatch Pull + Snatch 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 5.5/10 RPE 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 250m Row 5 Hang DB Clean and Jerk (Right Arm) 5 Burpee Over DB 5 Hang DB Clean and Jerk (Left Arm) 500m Row 10 Hang DB Clean and Jerk (Right Arm) 10 Burpee Over DB 10 Hang...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 AMRAP Minute 1: Shuttle Runs Minute 2: KB Swings (53/35) Minute 3: Calorie Bike Minute 4: T2B Minute 5 Calorie Row Minute 6: Rest*Score is total reps 25′ Shuttle Runs = 1 RepRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 DB Squat Cleans 12 DB Front Rack Alternating Lunges Rest 2:00 after every 3 rounds. PERFORMANCE Tempo Front Squats 5 @ 6/10 RPE 5 @ 6/10 RPE 3 @ 7/10 RPE 3 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 6 KB Push Press 9 V- Ups 12/10 Calorie Bike Rest 1:00 between sets*Start where you finished the previous round. PERFORMANCE Power Snatch + Hang Power Snatch + 2 OHS 10 Sets 1 complex every 1:30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meters Ski or Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Goblet Squat – Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 DB Bench (Moderate) 10 Ring Dips 20/10 Calorie Row 10 Seated DB Bicep Curls (Moderate) (each side) 10 DB Bent Over Rows (Moderate) (each side) 20/15 Calorie Ski 20 Weighted AbMat Sit-Ups :30 Plank PERFORMANCE VESTED SUNDAY (Time) 7...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE Snatch Pull + High...Read More