BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1: 10-15 Calorie Ski Minute 2: 15-20 Wallballs Minute 3: 15-20 V-ups Minute 4: 15-20 Russian KB Swings Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 500/400m Row 20 T2B 20 Wallballs (20/14) – Rest 2:00 between...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets 14:00 AMRAP 15 Calorie Row 12 Pull-ups (OR RING ROWS)   9 DB Hang Power Cleans   6 Burpee Over DB – Rest 2:00 between sets. PERFORMANCE Metcon (Weight) 12:00 EMOM 1 Power Clean & JerkBuild to a heavy single Metcon (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 400m Run 10 DB Front Squats 1 Mile Bike 10 Box Jump Overs PERFORMANCE Snatch + Overhead Squat 2 + 3 @ 6/10 RPE 2 + 3 @ 6.5/10 RPE 1 + 2 @ 7/10 RPE 1 + 2 @ 7.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 200m Run 10 Bench Press (moderate) 10 Banded Tricep Extensions 20 Calorie Ski 10 Alternating DB Curls (each side) 10 Single DB Curls 20 Calorie Row 100′ KB Farmer Carry (heavy) 100′ Walking Lunge (body weight) PERFORMANCE Metcon (Time) 40-30-20-10...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance + SOTS Press 1 Pressing Snatch Balance + 2 Heaving Snatch Balance + 3 Sotts Press @ 6/10 RPE 1 Pressing Snatch Balance + 2 Heaving Snatch Balance + 3 Sotts Press @ 6/10 RPE 1 Pressing Snatch Balance + 2 Heaving...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 27/21 Calorie Bike 21 Deadlifts (225/155) 15 T2B   9 HSPUTARGET SCORE: Target rounds: 6+Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 10 Single Arm Devil Press 15/12 Calorie Ski 50 Single Unders (OR Double Unders) 200m DB Farmer Carry PERFORMANCE Hang Power Snatch 3-3-3-3-3 Build to a heavy 3 reps in 5 working sets. Metcon (Time) 4 Rounds 20/16...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1: 200/150m Run Minute 2: 10-15 Box Jumps Minute 3: 10-20 Alternating Jumping Lunges Minute 4: 10-20 Air Squats Minute 5: Rest PERFORMANCE Front Squat + Back Squat 3+3 @ 6/10 RPE 3+3 @ 6.5/10 RPE 2+2 @ 7/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 10:00 AMRAP 20 Calorie Row 20 DB Squat Cleans 20 DB Push Press – Rest 2:00 – 8:00 AMRAP 10 Calorie Row 10 DB Squat Cleans 10 DB Push Press – Rest 2:00 – 6:00 AMRAP 5 Calorie Row 5 DB Squat Cleans...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 10 Slamballs 10 Hand Release Push-ups 10 KB Swings -Rest 1:00 between sets PERFORMANCE Incline Bench Press (5X3 @ 7-8/10 RPE) -Superset with 10 banded chest flys. Metcon (4 Rounds for reps) 16:00 EMOM Minute 1:...Read More