BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Sets 1:00 Cardio 7 DB Bench Press (Increasing Weight) 7 Banded Bicep Curls 7 Banded Rows on Rig :15 Handstand Hold (OR Plank) FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20 Cal Bike 10 DB Bench Press 10 Bench Dips 20...Read More

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (10 Rounds for time) Every 2:00 (10 sets) 200/175m Row 50 Double UndersTARGET SCORE Target time each set: 1:10 – 1:20 Time cap each set: 1:30 FITNESS Metcon (10 Rounds for time) Every 2:00 (10 sets) 150/125m Row 50 Single Unders FINISHER 4 Rounds 10 Barbell Strict...Read More

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (5X1) 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch Clean and Jerk (5X1) 1 Clean...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 5 Dumbell Snatches Right Arm + 5 Dumbbell Snatches Left Arm 3 Tall Snatches (2″,4″,full squat) + 3 Tempo Overhead Squats (use empty barbell) Weightlifting Snatch Grip Push Press + Overhead Squat (5X4) 3 Snatch Grip Push Press + 1 Overhead Squat @ 7/10...Read More

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Metcon (Time) For time: 20 Box Jump Overs (30/24) 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 20 Box Jump Overs (30/24)TARGET SCORE Target...Read More

BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Deadlift (5X3) 3 Dead Stop Deadlifts x 5 sets @ 7/10 RPE * Rest as needed between sets * Handstand Push-ups (Strict) 5 Sets: 45-55% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Metcon (Time) Teams of 2 50/40 Calorie Echo Bike -into- 2...Read More

BLK LBL Fitness Club – PERFORMANCE / FITNESS PERFORMANCE Metcon (4 Rounds for time) 3 rounds: 8 Toes To Bar 10 Power Cleans (105/75) -Time cap: 5 minutes- 3 rounds: 8 Toes To Bar 8 Power Cleans (135/95) -Time cap: 10 minutes- 3 rounds: 8 Toes To Bar 6 Power Cleans (165/115) -Time cap: 15...Read More

BLK LBL Fitness Club – CROSSFIT PERFORMANCE Bench Press (5X3) 3 Tempo Bench Press x 5 sets @7/10 RPE *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Box Jumps (5X3) Box Jump: 3 High Box Jumps x 5 sets *6-8″ below max height for 1...Read More

BLK LBL Fitness Club – CROSSFIT PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00 FITNESS Metcon (Time) 800m Run then… 3 Rounds: 30 Burpees 4 Power Cleans 75/55 6 Front Squats...Read More

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Walking Lunge 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft DB Front Rack Walking Lunge (increase weight) 3 Handstand Push-ups Metcon...Read More