BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON/:30 OFF) Minute 1: Calorie Row Minute 2: DB Power Cleans Minute 3: DB Push Jerks Minute 4: Push Ups Minute 5: Plank *Score is total reps completed. PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Goblet Squats 12 V-Ups Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 3 Front Squats @ 6.5/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Goblet Squats 12 V-Ups Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 3 Front Squats @ 6.5/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Goblet Squats 12 V-Ups Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 3 Front Squats @ 6.5/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Goblet Squats 12 V-Ups Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 3 Front Squats @ 6.5/10 RPE 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 3 minute Ski @ 70% 3 minute Echo @ 75% 3 minute Row @ 80% -Rest 3 minutes- 3 minute Row @ 70% 3 minute Ski @ 75% 3 minute Echo @ 80% -Rest 3 minutes- 3 minute Echo @ 70% 3 minute Row...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Calories) 3 minute Ski @ 70% 3 minute Echo @ 75% 3 minute Row @ 80% -Rest 3 minutes- 3 minute Row @ 70% 3 minute Ski @ 75% 3 minute Echo @ 80% -Rest 3 minutes- 3 minute Echo @ 70% 3 minute Row...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE 12 Days of Christmas (Time) 12 Days Of Christmas 1 – Snatch 95/65(RX) – 135/95(RX+) 2 – 100m Run 3 – Clean And Jerk 95/65(RX) – 135/95(RX+) 4 – Bar Muscle ups(RX) – Ring Muscle ups(RX+) 5 – KB Swing 53/35(RX) – 70/53(RX+) 6...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 15/12 Calorie Bike 10 KB Deadlifts Rest 1:00 4:00 AMRAP 15 V-Ups 10 KB Goblet Squats Rest 1:00 PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 3 Back Squats...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 15/12 Calorie Bike 10 KB Deadlifts Rest 1:00 4:00 AMRAP 15 V-Ups 10 KB Goblet Squats Rest 1:00 PERFORMANCE Back Squat 3 Back Squats @ 6.5/10 RPE 3 Back Squats @ 7/10 RPE 3 Back Squats...Read More