BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 4 Rounds 16/12 Calorie Bike 8 DB S2OH 4 Renegade Row (R + L = 1 Rep) Rest 3:00 after every 4 rounds PERFORMANCE Push Jerk 3 Push Jerks @ 5.5/10 RPE 2 Push Jerks @ 6/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS PRESS @ 5.5/10 RPE 3 SOTS PRESS @ 5.5/10 RPE 3 SOTS PRESS @ 6/10 RPE 3 SOTS PRESS @ 6/10 RPE Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squats @ 6/10 RPE 3 Snatch Grip Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds :30 Kettlebell Farmer Carry Hold 15 Kettlebell Deadlifts 20 Calorie Bike Rest 2:00 after every three rounds PERFORMANCE Power Snatch 10:00 EMOM Start at 55-60% of 1RM and build to a heavy single for the day....Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 10:00 EMOM *Start at 60-65% of 1RM and build to a heavy single for the day. Metcon (Checkmark) 20:00 EMOM Minute 1: 12 Shuttle Runs (25ft) Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 12 Hand Release Push Ups Minute 4: 24...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Box Jump Overs 12 Calorie Bike 12 Alternating Dumbbell Snatch Rest 3:00 8:00 AMRAP 8 Box Jump Overs 8 Calorie Bike 8 Alternating Dumbbell Snatch Rest 3:00 4:00 AMRAP 4 Box Jump Overs 4 Calorie Bike 4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for reps) 5 Sets 4:00 AMRAP 12/10 Calorie Ski Erg 6 Double Dumbbell Push Press 12/10 Calorie Ski Erg 6 Dumbbell Gorilla Row (3 per side) Rest 2:00 between sets *Score is total reps completed each set. PERFORMANCE Push Jerk Take 15 minutes...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Air Squats Minute 2: Max Sumo Deadlift High Pulls Minute 3: Max Alternating Step Back Lunges Minute 4: Max Push Ups Minute 5: Max Calorie Row *Score is total reps completed PERFORMANCE...Read More