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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 6-8-10-12-14-16-18-20…. Deadlift (Moderate) DB Surrenders V-Ups *25/20 Calorie Bike after each set. PERFORMANCE Metcon (3 Rounds for time) 3 Sets: (1 set every 8:00) 200m Run 10 DB Box Step Overs (50/35) (24″/20″) 20 GHD (OR 30 AbMat Sit-ups) 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) FOR QUALITY 30:00 AMRAP 100 Single Unders (OR Double Unders) 10 DB Front Shoulder Raises 10 DB Z Press 30/20 Calorie Row 10 Rings Rows 10 Hammer Curls 30/20 Calorie Ski 10 Ring Dips :30 Plank PERFORMANCE Metcon (3 Rounds for time) Conditioning:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 20 KB Swings 200m KB Farmer Carry 20 Goblet Squats PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2, 3 or 4 30:00 AMRAP 20 T2B 200m Sled Push (4×45/3×45) 40 C2B 40 Calorie Bike...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance + Heaving Snatch Balance 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE Snatch Deadlift to Mid Thigh +...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (2 Rounds for reps) 2 Sets 13:00 AMRAP 2-4-6-8-10-12…. Alternating DB Snatch Burpee Over DB Calorie Ski (OR ROW) – Rest 4:00 between sets PERFORMANCE Bench Press Build to a heavy single. Metcon (Time) 100 Power Snatches (75/55) *Perform 5 burpees on the minute TARGET...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200m Run 10 DB Front Squats – Rest 2:00 – 5:00 AMRAP 10/8 Calorie Bike 10 Box Jump Overs – Rest 2:00- 16:00 AMRAP 200m Run 10 DB Front Squats 10/8 Calorie Bike 10 Box Jump Overs PERFORMANCE Back...Read More