BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets: 6:00 AMRAP 20/15 Calorie Row 10 Burpees Over Rower – Rest 2:00 – 6:00 AMRAP 100 Single Unders (OR Double Unders) 15 KB Deadlifts – Rest 2:00 –*Score total rounds + reps completed. PERFORMANCE Deadlift 5 @ 6/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 13:00 AMRAP 3-6-9-12-15-18…. DB Power Cleans DB Thrusters Calorie Bike – Rest 3:00 For Time: Start where you finished the 13:00 AMRAP and go down the rep scheme.*Score the reps completed and note the time you finished the second part. PERFORMANCE Power Clean 10:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1: Slam Ball Minute 2: Hand Release Push-ups Minute 3: KB Bent Over Rows Minute 4: KB Swings Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 16 DB Bench Press (2×50/2×35)  8 C2B  4 Wall Walks Rest 1:1TARGET SCORE:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meter Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit-ups – Rest 1:00 PERFORMANCE Paused Front Squat 3 @ 6/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 100 Single Unders (OR Double Unders) 10 KB Gorilla Rows (Each Side) 150′ KB Farmer Carry 20/15 Calorie Row 10 Bench Press (Moderate) 10 Ring Dips 20/15 Calorie Bike 10 DB Hammer Curls 10 DB Strict Press PERFORMANCE Conditioning (Checkmark)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 8 Rounds (4 Rounds Each) 5 Sandbag Cleans (150/100) (OR Power Cleans 185/125) 10 C2B 15 Box Jump Overs (24/20) *30/24 Calorie bike after each round (Split)TARGET SCORE Target time: Sub 26:00 Time cap: 30:00 “BASELINE” (Time) FOR TIME 500m...Read More

BLK LBL Fitness Club – WEIGHTLIFTING High Hang Clean + Push Jerk 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 High Hang Clean + 1 Push Jerk @ 5/10 RPE 3 Position Clean (Above Knee, Below Knee, Floor) + Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2 Ring Rows Minute 3: V-Ups Minute 4: DB Push Press Minute 5: Rest PERFORMANCE Power Snatch 8:00 EMOM 8 @ 5/10 RPE 6 @ 5.5/10 RPE 4 @ 6/10 RPE 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 6:00 AMRAP 12 DB Hang Power Cleans 12 Box Jump Overs Rest 2:00 6:00 AMRAP 12/8 Calorie Bike 12 Alternating DB Snatches Rest 2:00 14:00 AMRAP 12 DB Hang Power Clean 12 Box Jump Overs 12/8 Calorie Bike 12 Alternating DB Snatches PERFORMANCE Power...Read More