BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (4 Rounds for reps) 2 Sets 6:00 AMRAP 20/15 Calorie Ski 10 DB Thrusters (2 DB’s at moderate weight) Rest 2:00 6:00 AMRAP 20/15 Calorie Row 20 V-ups -Rest 2:00 PERFORMANCE Snatch EMOM X 10:00 Minute 1 and 2: 5 Power (OR Squat Snatches) Minute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 400m Single Arm Farmer Carry 10 Single Arm KB Push Press (Right) 10 Single Arm KB Push Press (Left) 20 Burpees PERFORMANCE Shoulder Press (5-5-5-5-5) Build to a heavy set of 5 *Score your heaviest set. Metcon (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: KB Goblet Squats Minute 2: Abmat Sit-ups Minute 3: Alternating Jumping Lunges Minute 4: Calorie Row Minute 5: REST PERFORMANCE Back Squat (5-5-5-5-5) Build to a heavy set of 5. *Score your last set...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 10:00 AMRAP :30 Cardio 5 Bench Press (Building in weight each set) 6 Alternating DB Curls (Light) 8 DB Bent Over Rows 10 V-Ups FITNESS / PERFORMANCE Metcon (No Measure) FOR QUALITY (FUNCTIONAL BODY BUILDING) 35:00 AMRAP 20 Calorie Bike 10 Bench Press 15 Bench Dips...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (3 Rounds for time) Hotshots 19 Prep 3 Sets For Time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run Rest 2:00Target Score Target: 5 :00 – 6:00 Time Cap: 8:00 FINISHER Metcon (No Measure) 3 Sets: 15 Banded Bicep...Read More

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) Build to a heavy single Clean and Jerk (1X1) Build to a heavy single Metcon Metcon (3 Rounds for time) 3 Sets 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run -Rest 2:00- Metcon (Time) TEST 100-80-60-40-20 Double Unders 10-20-30-40-50 Wallballs 20/14 ACCESSORY...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: 5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 Dumbbell Single Arm Squat Snatch Right Arm + 4 Dumbbell Single Arm Squat Snatch Left Arm + 3 Dumbbell...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 40/30 Cal Row 30 Burpees 20 Push Ups 10 Inch Worms PERFORMANCE Metcon (5 Rounds for reps) 5 sets: 2:00 Amrap 8 Burpee Pull-ups 4 Wall Walks Max effort Push-ups —rest 1 minute between sets—TARGET SCORE Target number...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets Every 6:00 25 Abmat Sit-ups 20 Single DB Box Step Ups 15 Double DB Deadlifts 10 Double DB Push PressTime Cap: 5:00 Each Set PERFORMANCE Deadlift (1X1) – Heavy Single (10-12 minutes) * Rest as needed between sets *...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 10 Rounds 15 Cal Bike 12 Double DB Hang Squat Clean 9 Pull-ups 200m RunTime Cap: 30:00 PERFORMANCE Metcon (4 Rounds for reps) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set...Read More