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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 15/12 Calorie Ski 12 Push Ups Rest 2:00 6:00 AMRAP 50 Single Unders (OR Double Unders) 30 AbMat Sit-ups Rest 2:00 PERFORMANCE Power Snatch + Hang Power Snatch 3 Power Snatch + 2 Hang Power Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Bike Sprint – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Goblet Lunges – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Goblet Squats – Rest 1:00 PERFORMANCE Back Rack Step...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 5 Rounds 250m Row 24 DB Deadlifts 250m Row 18DB Hang Power Clean 250m Row 12 DB Push JerksTime cap: 30:00 FINISHER Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 14:00 AMRAP 4-8-12-16-20-24…. Alternating DB Snatches Burpee Over DB Calorie Bike Rest 2:00 For Time: Start where you finishedand go in reverse until completed.Scoring: Enterthe reps completed as your score. In the notes enter the time it took you to complete the...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB Thrusters Minute 4: AbMat Sit-Ups Minute 5: Rest PERFORMANCE Metcon (4 Rounds for time) 4 Sets 21/17 Calorie Bike 15 Box Jumps (24/20) 9 Thrusters (95/65) Rest 2:00 between setsTARGET TIME Target score:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/16 Calorie Bike 10 DB Bench Press 20 GHD (OR 30 AbMat Sit-ups) 20/16 Calorie Row 10 Strict Pull-Ups 20 DB Bicep Curls 20/16 Calorie Ski 10 Banded Tricep Extensions 20 Flutter Kicks PERFORMANCE Conditioning (Time) 8 Sets 300m Row or Ski...Read More