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

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