BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB S2OH Minute 4: KB Sumo Deadlift High Pull Minute 5: Rest*Score is max reps. *500/400m Row = 1 Rep PERFORMANCE Split Jerk 10:00 EMOM Build up to a heavy single. 9/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 10 Calorie Bike 10 AbMat Situps 10 DB Squat Cleans Rest 2:00 after every 2 rounds. *Increase reps by 2 every 2 rounds. PERFORMANCE Squat Clean Build to a heavy single. 9/10 RPE Metcon (4 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 20/15 Calorie Bike 10 Bench Press (Moderate) 15 Banded Tricep Extensions 20/15 Calorie Ski 10 Alternating DB Bicep Curls (Each arm) (Moderate) 10 Ring Rows 20/15 Calorie Row 10 Step Back Lunges 100′ KB Farmer Carry (Heavy) PERFORMANCE Metcon (10 Rounds for...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch 2 Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 500m Row 20 Wall Balls (20/14) 10 T2B 500m Row 30 Wall Balls 20 T2B 500m Row 40 Wall Balls 30 T2B 500m Row 50 Wall Balls 40 T2B 500m Row 40 Wall Balls 30 T2B 500m Row 30 Wall Balls...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes ACCESSORY WORK DB Bench Press 5X10 (Moderate Weight) -Superset with 5-10 strict pull-ups Crossfit Games...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1:(:20 ON / :10 OFF) Meters Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) V-ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Alternating Step Back Lunges – Rest 1:00 PERFORMANCE Deadlift 3 @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (6 Rounds for reps) 30:00 EMOM(:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Power Cleans Minute 3: Air Squats Minute 4: DB Push Press Minute 5: Rest PERFORMANCE The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10 Calorie Ski 20 Push Ups Rest 2:00 4:00 AMRAP 10 KB Swings 20 Single Unders (OR Double Unders) Rest 2:00Score total rounds and reps completed. PERFORMANCE Push Jerk 12:00 EMOM Building to a heavy 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500/400m Row 20 Box Jump Overs 10 DB Front Squats – Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (5 Rounds for time) 5 Sets 15/12 Calorie Bike 15 Front Squats (95/65) Rest 1:1TARGET SCORE: Target...Read More