BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 10 Rounds for Time 10 Hang Double DB Snatches 100 Single Unders (OR Double Unders) 10 Alternating DB Push Press 500m RowTime cap: 30:00 PERFORMANCE Hang Power Snatch (1X3) Build to a heavy 3 reps Metcon (Time) 5 Rounds 12...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 200m Run 15 Box Jumps – Rest 2:00 – 6:00 AMRAP 200m Run 15 KB Goblet Squats – Rest 2:00 – 14:00 AMRAP 400m Run 15 Box Jumps 15 KB Goblet Squats PERFORMANCE Front Squat (5X3) 5X3 @ 7-8 RPE Metcon (4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Charissa’s Mid-Life Crisis / Birthday Workout CASH IN 21-16-9 (46 reps) Burpee Box Get-Overs (20in, 24in, 30in) Wall Balls (20/14) 46 (30) Jumping Pull-ups 46 (30) Hang Power Cleans (45/35 BB) 46 (30) Step Back Lunges (body weight) 46 (30) Push Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: DB Bench Press Minute 2: KB Swings Minute 3: Calorie Ski Minute 4: Weighted AbMat Situps Minute 5: Rest PERFORMANCE Strict Press + Push Press 2+3 @ 5.5 RPE 2+3 @ 6 RPE 1+2 @ 7 RPE 1+2 @ 8...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 750m Row 30 Double KB Deadlifts 30 Jumping Lunges PERFORMANCE Deadlift (1X3) Build to a heavy 3 reps. Metcon (Time) 400m Run 40 Box Jump Overs (24/20) 10 Deadlifts (225/155) 400m Run 30 Box Jump Overs 10 Deadlifts 400m Run 20 Box...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 35:00 AMRAP 20 Bench Press (Light-Moderate) 20 Ring Rows 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 20 Calorie Row 100′ KB Farmer Carry (Heavy) 100′ Walking Lunge 20 Calorie SkiRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) For Time 50/40 Calorie Bike 45 Single KB Squats 40/30 Calorie Bike 35 Double KB Push Press 30/20 Calorie Bike 25 Double KB Squats 20/10 Calorie Bike 15 Double KB Strict Press 10/5 Calorie BikeTime Cap: 30:00 PERFORMANCE Metcon (Time) 4 Rounds 9 Devil...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Pause Overhead Squat ** Pause for 3 seconds in the bottom of the overhead squat** 3 Snatch Push Press + 2 Pause OHS @ 5/10 RPE 3 Snatch Push Press + 2 Pause OHS @ 6/10 RPE 3 Snatch Push Press + 1 Pause OHS...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 EMOM (:30 ON / :30 OFF) 10 DB Bench Press – Rest 2:00 – 10:00 AMRAP 2-4-6-8-10…. Burpees DB Hang Clean & Jerks – Rest 2:00 – 10:00 AMRAP 2-4-6-8-10… Calorie Ski Single Arm Devil Press PERFORMANCE Power Clean and Jerk Build to...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bulgarian Split Squat 3 Working Sets: 5-8 Reps on each leg Metcon (5 Rounds for reps) 5 Sets 3:00 AMRAP 300m Run 30 Air Squats Max Step Back Lunges Rest 2:00 between sets. RX+: Wear 20/14 Weight VestTARGET SCORE: Target reps: 15+Read More