BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Minute 1: 10-15 Calorie Row Minute 2: 10-20 KB Swings – Into – 10:00 EMOM Minute 1: 10-15 Calorie Ski Minute 2: 15-20 Push Ups – Into – 10:00 EMOM Minute 1: 15- 20 V-Ups Minute 2: :40 Plank PERFORMANCE Bench Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 21-18-15-12-9-6-3-6-9-12-15-18-21 DB Step Back Lunges Box Jump Overs *1 mile bike between each setTime Cap: 30:00 PERFORMANCE Deadlift (5X5) 5X5 @ 7-8 RPE Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP (TEAMS OF 2) 40/30 Calorie Row 50′ Sandbag Carry (Each) (150/100)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 500m Row 10 KB Thrusters – Rest 1:00 – 7:00 AMRAP 200m Run 10 Single Arm KB Snatches (5R / 5L) – Rest 1:00 – 14:00 AMRAP 500m Row 10 KB Thrusters 200m Run 10 Single Arm KB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Jerks Minute 3: Burpees Over DB Minute 4: Single Unders (OR Double Unders) Minute 5: Rest PERFORMANCE Push Jerk (3-3-2-2-1) 3 @ 7 RPE 3 @ 7.5 RPE 2...Read More

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