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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Single Unders (OR Double Unders) Minute 2: Max American KB Swings Minute 3: Max Push Ups Minute 4: Max Calories Ski Erg Minute 5: Rest *Score is total reps. PERFORMANCE Push Jerk...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 2 Rounds 250/200m Row 7 Hang DB Squat Cleans 14 Box Jumps Rest 2:00 after every 2 rounds. ACCESSORY (Checkmark) 3 Sets 10 Weighted Glute Bridge 5 Staggered Split Squats (Right) 5 Staggered Split Squats (Left) Rest 1:00...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 DB Bench Press 10 DB French Press 20/15 Calorie Bike 10 Alternating DB Seated Bicep Curls 5 Chin Ups 20/15 Calorie Ski Erg 100ft DB Farmer Carry 10 Strict Hanging Knee Raises 20/15 Calorie Row...Read More