BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Reps) 4 sets @ consistent effort In a 2-minute window 200m Ski (OR Row) Max Shuttle Runs in the time remaining (50ft) -rest 2 minutes- In a 2-minute window 8 Shuttle Runs (50ft) Max meter Ski (OR Row) in the time...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 setTime Cap: 30:00 PERFORMANCE 8-10-22 (Time) FOR TIME 100-80-60-40-20 Double Unders 10-20-30-40-50 Wall Balls 20/14TARGET SCORE Target time: 16:00 Time cap: 20:00 ACCESSORY (Checkmark) 3 – 4 Sets...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 25 Single Unders (OR Double Unders) 15 DB Push Press – Rest 2:00 – 6:00 AMRAP 10 Calorie Ski 10 KB Swings – Rest 2:00 – PERFORMANCE Push Jerk + Jerk 2 Push Jerk + 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 20 Goblet Squats Minute 4: 10 – 20 Box Jump Overs Minute 5: Rest PERFORMANCE Clean Complex 10 Sets (1 Set Every 1:15) Build to a heavy unbroken complex 1 Clean Deadlift...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 10 Banded Tricep Extensions 15 Push Ups 20 Calorie Ski 10 DB Bench Press 15 DB Bent Over Rows 20 Calorie Row 10 DB Hammer Curls 150′ DB Farmer Carry 20 Calorie Bike PERFORMANCE Metcon (Time) 15 Rounds...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 200 Calorie Row 200 Box Jump Overs (24/20) 200 American KB Swings (70/53) *Every 5 minutes complete 10 Ground to Overhead with 135/95. *Start with Ground to Overhead at 0:00.Time Cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE 3 Snatch Balance @ 5.5/10 RPE Snatch Pull + Below the Knee Snatch + Hang Snatch 2 Snatch Pull + 1 Below the Knee Snatch + 1 Hang Snatch...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Single Arm KB Thruster *Switch arms every 20 seconds. – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Gorilla...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 12/10 Calorie Ski (OR 12/10 Calorie Row) Minute 2: 12 Bench Press (95/65) Minute 3: 7 – 12 Chin Ups Minute 4: 12 GHD (OR 20 AbMat Sit Ups) Minute 5: :30 PlankRead 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 Alternating KB Goblet Lunges Rest 1:00 PERFORMANCE SKILL WORK – D/U & HSPU (Checkmark) 10:00 EMOM (:30 ON / :30 OFF) Minute 1:...Read More