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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) Tuesday 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Row Minute 2: Deficit Push Ups Minute 3: Calorie Ski Minute 4: Single Unders (OR Double Unders) Minute 5: Plank PERFORMANCE Bench Press (1X1) – Heavy Single (10-12 minutes) * Rest as...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 14:00 EMOM Minute 1: 10-15 KB Goblet Squats Minute 2: 15 -20 Russian KB Swings -Rest 2:00- 14:00 EMOM Minute 1: 10 – 16 Single Arm KB Thrusters Minute 2: 15 – 20 Burpees*Pick an even number on Single Arm KB Thrusters so...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Rounds (each/1:1) 15/12 Calorie Row 50 Single Unders 10 Dumbbell Cleans (moderate)Time Cap: 4:00 each set. PERFORMANCE Metcon (5 Rounds for time) Partner 5 Rounds (each/1:1) 15/12 Calorie Echo Bike 50 Double Unders 8 Sandbag Cleans (150/100) (Or Power Cleans...Read More

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) Work up to a heavy single Snatch -OR- 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1 RM Snatch 1 Snatch @ 8.5/10 RPE 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (3 Rounds for time) 3 sets: 2 Rounds 6 Banded Pull- Ups (OR 8 Jumping Pull-Ups) 8 Dumbbell Push Press (light) 12 Dumbbell Power Cleans (light) -rest 1:1 between sets- PERFORMANCE Metcon (3 Rounds for time) 3 sets: 2 Rounds 2 Rope Climbs (15ft) (OR...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 5 Double Dumbbell Sumo Deadlift + 5 Double Dumbbell Snatch + 10 Double Dumbbell Overhead Lunges (5/leg) + 50ft Double Dumbbell Overhead carry 5 Strict Press Behind Neck + 5 SLOW Close Grip Overhead Squat (use empty barbell) *These DB complexes are meant to...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 6 Rounds 40 Step Back Lunges with Wall Ball 75 Single Unders (OR 75 D/U) 20 Russian Twist with Wall Ball 400m Run PERFORMANCE Metcon (Time) 3 rounds: 30 Toes to Bar 50’ DB Overhead Walking Lunge (70/50)TARGET SCORE Target time: 8-10 minutes Time...Read More