BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 20/15 Calorie Bike 10 Double KB Deadlifts 10 Burpee Over KB 20 AbMat Sit Ups Rest 2:00 after every 2 rounds PERFORMANCE Deadlift 3 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200m Run 10 Box Jumps Rest 2:00 5:00 AMRAP 200m Row 10 Alternating Hang DB Clean and Jerk Rest 2:00 14:00 AMRAP 200m Run 10 Box Jumps 200m Row 10 Alternating Hang DB Clean and Jerks PERFORMANCE Push...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Calorie Bike Minute 2: Hand Release Push Ups Minute 3: V-Ups Minute 4: Single Unders (OR Dobule Unders) Minute 5: Air Squats *Score is total reps. PERFORMANCE Metcon (Weight) 10:00 EMOM Build to...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) FOR QUALITY: 35:00 AMRAP 50 Single Unders (OR 50 Double Unders) 15 DB Bench Press 15 Bench Dips 20 Calorie Bike 15 DB Hammer Curls 15 Ring Rows 20 Calorie Row 15 DB Front Raises 15 DB Side Raises PERFORMANCE “Celiz” (Time) Hero WOD:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 30 Rounds (You Go, I Go) 2 Power Snatches (95/65) 5 T2B 7 Calorie Echo BikeTime Cap: 40:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Pressing Snatch Balance + Snatch Balance 2 Muscle Snatch + 2 Pressing Snatch Balance + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Pressing Snatch Balance + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Pressing Snatch Balance + 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Bike Sprint – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Russian KB Swings – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) KB Goblet Squats – Rest 1:00 Score is total reps...Read More

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