BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 15 Alternating DB Snatches 12 V-Ups 9 Burpees Over Rower 500/400m Row after every 2 rounds. PERFORMANCE Clean Deadlift + Clean + Hang Clean + Jerk Build to a heavy unbroken complex. *Cleans can be power or squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Press Minute 3: Single Unders (OR Double Unders) Minute 4: DB Man Makers Minute 5: Rest PERFORMANCE Metcon (5 Rounds for time) 5 Sets 20/16 Calorie Row...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM (For Quality) ODD Minute: 10 KB Front Squats (Heavy) EVEN Minute: 20 Mountain Climbers Rest 4:00 16:00 AMRAP 30/20 Calorie Bike 20 Jumping Air Squats 10 KB Box Step Ups (Moderate) PERFORMANCE Front Squat 5X5@ 7.5/10 RPE Metcon (Time) 1-2-3-4-5-6-7-8-9-10 DB Thrusters...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 25/20 Calorie Bike 5 Bench Press (Heavy) 10 Ring Dips (OR 15 Bench Dips) 25/20 Calorie Ski 5 AlternatingDB Bicep Curls (Heavy) (10 Total Reps 10 Single DB Head Curls 25/20 Calorie Row 5 Hanging Straight Leg Raises (OR 10...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance + Overhead Squats 2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch 2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 For Time 2000m Row 25 Wall Balls (20/14) 25 Box Jump Overs (24/20) 25 Power Cleans (115/80) 50 Wall Balls 50 Box Jump Overs 50 Hang Power Cleans 25 Wall Balls 25 Box Jump Overs 25 Power Cleans 2000m RowTARGET SCORE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for distance) 7:00 AMRAP Max Distance Row – Rest 1:00 – 7:00 AMRAP Max Distance Bike – Rest 1:00 – 7:00 AMRAP Max Distance Ski Erg Accessory (Checkmark) 4 Sets 10 DB HammerCurls (Moderate) 10 Push Ups 10 DB Bent Over Row (Heavy)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets: 4:00 AMRAP 10/8 Calorie Bike 10 Box Jumps Rest 1:00 4:00 AMRAP 200m Run 10 DB Deadlifts Rest 1:00 PERFORMANCE Deadlift 3 @ 7/10 RPE 3 @ 8/10 RPE 3 @ 8.5/10 RPE 3 @ 9/10 RPE Metcon...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Squat Cleans Minute 3: V-Ups Minute 4: DB Snatches Minute 5: Rest PERFORMANCE Squat Snatch 10:00 EMOM Build to a heavy 2 rep Metcon (Time) For Time 20...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) Part A: 13:00 AMRAP 3-6-9-12-15-18-21… Calorie Row DB Push Press Burpees Rest 3:00 Part B: For Time: Start where you left off and go backwards until finished.*Score total reps completed in Part A. Enter Part B for time in notes. PERFORMANCE Metcon...Read More