BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 1000m Row 50 Power Cleans (115/75) 25 T2B 1000m Row 25 Power Snatches (95/65) 50 T2B 1000m Row 50 Power Cleans (115/95) 25 T2B *Split reps as desired. RX+ 135/95 on all movementsTARGET SCORE Target time: sub 27:00 Time cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 DB Deadlift 12 Burpees Rest 3:00 after every 3 rounds PERFORMANCE Power Clean and Jerk 10:00 EMOM 1 Power Clean and Jerk very minute on the minute. Build to a heavy single. Jack...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 8 – 15 Calorie Ski Minute 2: 10 – 20 Incline DB Bench Press (Moderate) Minute 3: 8 – 15 Calorie Row Minute 4: 10 – 20 Alternating Jumping Lunges Minute 5: RestRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets: 12/10 Calorie Bike 6 DB Push Press (R arm) 12 DB Box Step Ups 6 DB Push Press (L arm) 12/10 Calorie Bike Rest 2:00 between sets Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 200m Run Minute 2: 10 – 20 KB Swings Minute 3: 10 – 20 AbMat Sit Ups Minute 4: 8 – 15 Calorie Ski Minute 5: Rest PERFORMANCE Power Snatch 10:00 EMOM 1 Power snatch every minute on...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 250/200m Row 10 DB Bench Press Rest 2:00 6:00 AMRAP 250/200m Row 15 Air Squats Rest 2:00 12:00 AMRAP 500/400m Row 20 DB Bench Press 30 Air Squats PERFORMANCE Metcon (AMRAP – Rounds and Reps) 25:00 Partner AMRAP:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Ski 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 15 DB Seated Strict Press (Moderate) 20/15 Calorie Row 10 V-Ups 15 Flutter Kicks (L+R = 1 Rep) PERFORMANCE Vested...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 (You Go, I Go) 30:00 AMRAP 3 Wall Walks 9 T2B 12 Deadlift (185/125) *400m partner run after every 2 roundTARGET SCORE Target rounds: 12+ Total (6 Each)Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press (5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 6/10 RPE 3 SOTS Press @ 6.5/10 RPE 3 SOTS Press @ 7/10 RPE 1 SOTS Press @ 7.5/10 RPE ) 5 SOTS Press @ 5/10 RPE 5 SOTS Press @ 6/10 RPE 3 SOTS Press @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Swings Minute 2: Calorie Row Minute 3: KB Gorilla Rows Minute 4: AbMat Sit-Ups Minute 5: Plank PERFORMANCE Clean and Jerk 10:00 EMOM 5 Unbroken Clean and Jerks Option 1: (95/65) Option...Read More