BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) For Time (Teams of 2) 400m Run (200m Each) 50 Deadlifts (225/155) 400m Run (200m Each) 75 Box Jump Overs (24/20) 400m Run (200m Each) 100 Pull-Ups 400m Run (200m Each) 75 Box Jump Overs 400m Run (200m Each) 50 Deadlifts (225/155)...Read More

BLK LBL Fitness Club – WEIGHTLIFTING 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55% 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @ 55% 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run (OR 500m Row) 6 Single Arm DB Devil Press (L) 12 Slam Balls 6 Single Arm DB Devil Press (R) – Rest 2:00 – PERFORMANCE Power Snatch Build up to a heavy single for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1:(:20 ON / :10 OFF) Cal Bike – Rest 1:00 Tabata 2:(:20 ON / :10 OFF) Single DB Box Step Ups – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) DB Deadlifts – Rest 1:00 PERFORMANCE Deadlift 3 @ 6.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: Russian KB Swings Minute 4: Single Arm KB Front Squats Minute 5: Rest PERFORMANCE Power Clean Build up to heavy 2 rep Power Clean. Metcon (5 Rounds for time) 5 Sets 10 Burpee Box...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Weight) A. 0:00 – 12:00 5×10 DB Bench Press *Superset with 10 DB Bent Over Rows Metcon (AMRAP – Rounds and Reps) B. 15:00 – 30:00 15:00 AMRAP 15/12 Calorie Ski 12 Alternating DB Snatch 10 Burpees (OR Up Downs) PERFORMANCE Push Press + Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 1 Mile Bike 30 Air Squats 20 KB Goblet Step Back Lunges 30 Air Squats 1 Mile Bike – Rest 2:00 between rounds. PERFORMANCE Paused Front Squat 3 @ 6.5/10 RPE 3 @ 7/10 RPE 3 @ 7/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 DB Bench Press 20 Bench Dips 20/15 Calorie Row 10 DB Weighted Sit-ups 20 DB Weighted Russian Twist 20/15 Calorie Ski 10 Empty Barbell Bicep Curls 20 Empty Barbell Bent Over Rows PERFORMANCE Conditioning (5 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 30:00 AMRAP 10 Squat Snatches (115/85) 20 Pull-Ups 1000m Row – Rest 1:00 after each round – *Split Reps as desiredTARGET SCORE: Target rounds: 4.5+Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: DB Bench Press Minute 2: Calorie Ski Minute 3: V-Ups Minute 4: DB Push Press Minute 5: Ring Rows Push Press 5 @ 6/10 RPE 5 @ 6.5/10 RPE 4 @ 7/10 RPE 3 @...Read More