BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Lumberjack 20 (Time) For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Rounds 1:00 Cardio 5 Empty Barbell Bench Press 10 Scap Pulls 10 Alternating DB Bicep Curls 20 Single Unders FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 30:00 AMRAP 10 Bench Press 20 Tricep Extensions 50 Double Unders (OR Single Unders) 10 Strict Pull-Ups 20 Alternating...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 20/15 Calorie Ski 15 Wallballs (20/14) – Rest 2:00 – 8:00 AMRAP 20/15 Calorie Row 15 Burpees Over Rower – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski 15 Wallballs 20/15 Calorie Row 15 Burpee Over Row PERFORMANCE...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk 4 Muscle Clean @ 6/10 RPE **You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.**...Read More

BLK LBL Fitness Club – COMPETE Snatch (1X1) Build to a heavy single Clean and Jerk (1X1) Build to a heavy single Sumo Deadlift (5X5) 5X5 @ 8.5/10 RPE Metcon (Time) TEST #29 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 T2B *200m Run after each set. Metcon (Time) TEST #56 3 Sets 5:00 AMRAP 5 Power Snatches 95/65 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: 100-200m Run Minute 2: 15-20 KB Push Press Minute 3: 16-20 KB Gorilla Rows Minute 4: 15-20 Bench Dips Minute 5: Rest PERFORMANCE Metcon (Checkmark) SKILL WORK Spend 5:00 – 10:00 working on Pull-Ups, C2B, BMU or Wall Walks *Additional...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP 10 Single DB Box Step Ups (24/20) 10 Double DB Deadlifts 10 Double DB Front Squats 1 Mile Bike PERFORMANCE Clean Deadlift + Hang Squat Clean Build to a heavy complex in 15:00 3 Clean Deadlift + 2 Hang Squat Cleans Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2-4-6-8-10-12-14-16-18-20-18-16-14-12…… KB Swings Alternating KB Goblet Step Back Lunges *200m Run after each setTime Cap: 30:00 PERFORMANCE Power Snatch (1X1) Spend 12:00 – 15:00 building to a heavy single. Metcon (Time) 3 Rounds 50′ Overhead Walking Lunge (R) (50/35) 20 Alternating Hang...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 14:00 AMRAP 5 Man Makers 15/12 Calorie Ski :30 Plank Rest 2:00 14:00 AMRAP 15 Push-Ups 15/12 Calorie Row 15 Abmat Sit-Ups PERFORMANCE Incline Bench Press (5X5) 5X5 @ 8/10 RPE Metcon (Time) FOR TIME 50 GHD (OR 75 Abmat Sit-Ups) 50 DB Bench...Read More

BLK LBL Fitness Club – COMPETE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: KB Goblet Squat Minute 4: Mountain Climbers Minute 5: Rest PERFORMANCE Paused Front Squat (3-3-3-3-3) 3 Front Squat @ 5/10 RPE 3 Front Squat @ 6/10 RPE 3 Front Squat @ 6/10 RPE 3 Front Squat...Read More