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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 4 Rounds 10 Ring Row – Feet Elevated 15 Ring Dips (OR Bench Dips) 15 Seated Alternating DB Curl 10 GHD to parallel (2 sec hold at full extension) 15 Pulse Ups 10 Kettlebell Side Bend (each side) 15 KB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTime Cap: 45:00Read More

BLK LBL Fitness Club – COMPETE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 8:00 AMRAP 75 Single Unders (OR Double Unders) 20 Push Ups – Rest 2:00 – 8:00 AMRAP 20 Single Arm KB Push Press (10R / 10L) 20 Slam Balls – Rest 2:00 – 10:00 AMRAP 75 Single Unders (OR Double Unders) 20 Push Ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) A. 10:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats B. 10:00 EMOM Minute 1: 100m Run Minute 2: DB Deadlifts C. 10:00 EMOM Minute 1: Calorie Bike Minute 2: DB Step Back Lunges PERFORMANCE Deadlift (5-5-4-4-3)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Ring Rows (OR Pull-Ups) 15 KB Swings 15 Goblet Squats 15 Burpees 400m Run PERFORMANCE Metcon (Time) FOR TIME (Teams of 2) 100/80 Calorie Bike 75 Burpee Box Jump Overs (24/20) 50 Synchro Alternating DB Snatches (50/35)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 5-10-15-20-25-30…. Hand Release Push-Ups Calorie Ski Alternating Hang DB Clean & Jerks *50 Single Unders (OR 50 Double Unders After Each Round PERFORMANCE Bench Press (3-3-3-2-2) 3 @ 7 RPE 3 @ 7.5 RPE 3 @ 8 RPE 2 @...Read More