BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatches – Rest 2:00 6:00 AMRAP 10 DB Hang Cleans 20 DB Push Jerks Rest 2:00 14:00 AMRAP 10 DB Bench Press 20 Alternating DB Snatch 10 DB Hang Cleans 20 DB Push Jerks PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Air Squats – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB Deadlifts – Rest 1:00 PERFORMANCE Deadlift 3X10 @ 7/10 RPE Metcon (AMRAP – Rounds and...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Run 10 KB Push Press (Right) 15 Box Jumps 10 KB Push Press (Left) 15 Pull-Ups (OR Ring Rows) PERFORMANCE Metcon (Time) For Time 40 Double Dumbbell Snatches (2×50/35) 120 Double Unders 20 Devils Press (2×50/35) 120...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Row Minute 2: KB Swings Minute 3: Burpees (OR Up Downs) Minute 4: V-Ups Minute 5: Rest PERFORMANCE Push Jerk 3-3-3-3-3 Building to a heavy 3 Metcon (Time) 6 Rounds 200m Run 10 T2B 10  Push Jerks (115/75) RX+ (135/95)TARGET SCORE:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 3 Sets 4:00 AMRAP 10 DB Goblet Squats 10/8 Calorie Bike Rest 1:00 4:00 AMRAP 10 DB Goblet Step Back Lunges 20 Mountain Climbers Rest 1:00 PERFORMANCE Back Squat 5X5 @ 7.5/10 RPE Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 21/18 Calorie Row 15...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20 Calorie Row 15 Bench Dips (OR Ring Dips) 15 DB Bench Press 20 Calorie Ski 15 Barbell Curls 15 Barbell Strict Press 20 Calorie Bike 15 Bent Over Row (each side) 15 DB Shrugs PERFORMANCE Metcon (Distance) Conditioning 4...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Slow Motion Dip and Drive into Tall Jerk + Jerk Balance 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE 3 Slow Motion Dip and Drive...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 50/40 Calorie Bike 20 Burpee Box Get Overs (48/42) 10 Sandbag Cleans (150/100) (OR Power Cleans 185/125)TARGET SCORE: Target rounds: 4.5+Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:50 ON / :10 OFF) Minute 1: Single or Double Unders Minute 2: DB Man Makers Minute 3: Slamballs Minute 4: DB Push Press Minute 5: Rest PERFORMANCE Strict Press + Push Press 5 + 3 @ 6/10 RPE 4 + 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 7:00 AMRAP 10 Double KB Deadlifts 15/12 Calorie Bike Rest 1:00 7:00 AMRAP 20 Alternating KB Step Back Lunges 200m Run Rest 1:00 PERFORMANCE Back Squat Build to a heavy single Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 400m Run 15...Read More