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 – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) FOR TIME 3 Rounds 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run Rest 3:00 -Into AMRAP below –TARGET SCORE: Target time: Sub 18:00 Time cap: 21:00 Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 15 Air Squats 10...Read More

BLK LBL Fitness Club – COMPETE Snatch 1 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 9/10 RPE 1 RM Snatch 1 Snatch @ 10/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 20 Slamballs 20 DB Box Step Ups 20 Alternating DB Snatches 200m Run PERFORMANCE Pull-Up | C2B | MU Skill Work Spend 10:00 – 12:00 working on pull-ups, c2b or muscle ups. Metcon (Time) 5 Rounds 3 RMU...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 40/30 Calorie Row 20 Suitcase KB Deadlifts 20 KB Goblet Squats 200m KB Front Rack Carry PERFORMANCE Metcon (Calories) Tabata: Echo Bike 8 Rounds 20 Seconds On 10 Seconds Off Metcon (6 Rounds for reps) 8 Sets (1:30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Hang DB Clean and Jerk Alternating Step Back DB Lunges *25/20 Calorie Bike between each set PERFORMANCE Metcon (Time) FOR TIME 100-80-60-40-20 Double Unders 10-20-30-40-50 Wall Balls 20/14TARGET SCORE: Target time: 11:00 – 13:00 Time cap: 16:00 Metcon (Checkmark) FOR QUALITY 4 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 EMOM Minute 1: Calorie Row Minute 2: Hand Release Push-ups Minute 3: Calorie Ski Minute 4: Abmat Sit-ups with Plate Minute 5: Rest PERFORMANCE Bench Press (1X2) Build to a heavy double Metcon (Time) FOR TIME 100 Bench Press 115/75 *Every time...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 15/12 Calorie Bike 15 Double KB Front Rack Squats -Rest 2:00 8:00 AMRAP 200m Run 15 Box Jumps 24/20 Rest 2:00 10:00 AMRAP 15/12 Calorie Bike 15 Double KB Front Rack Squats 200m Run 15 Box Jumps 24/20...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Rounds 1:00 Cardio 5 Inch Worms + Push-up 5 DB Bicep Curls 5 DB Strict Press 10 Hollow Rocks FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) FOR QUALITY 35:00 AMRAP 30/25 Calorie Bike 15 Hand Release Push-Ups 15 DB Skull Crushers 30/25 Calorie...Read More

BLK LBL Fitness Club – COMPETE Metcon Metcon (2 Rounds for time) 2 Sets 2 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400m Run – Rest 3:00 between sets –TARGET SCORE: Target time: Sub 13:00 Time cap: 16:00 Weightlifting Snatch (5X1) 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch...Read More