BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Kettlebell Swings 100ft Single Arm Kettlebell Farmer Carry (50ft R / 50 ft L) 1:00 Meter Row 20 Box Step Ups 20 AbMat Sit Ups 1:00 Calorie Bike :30 Plank (Right) :30 Plank (Left) :30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 20 Rounds (You Go, I Go) 3 Power Snatches (95/65) 6 Burpee Over Bar 9/7 Calorie Bike *After every 5 rounds run a 200m run together.Time Cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20/15 Calorie Bike 15 Double Kettlebell Deadlifts (Moderate/Heavy) 10 V-Ups 5 Burpees Rest 2:00 after every 3 rounds, then repeat. PERFORMANCE Deadlift 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) PERFORMANCE Metcon (10 Rounds for time) 10 sets (1 set every 3 minutes) 12/10 Calorie Echo Bike 12 Jumping Split Lunges (total) 7 Front Squats (115/80)TARGET SCORE Target time: Sub 90 Time cap: 2:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 6 Dumbbell Hang Clean and Jerk (Right) 35 Double Unders (OR 70 Single Unders) 6 Dumbbell Hang Clean and Jerk (Left) 12/10 Calorie Ski Rest 2:00 between sets. *Start next set where you finished. PERFORMANCE Shoulder...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Minute 1: 200m Run Minute 2: 10 – 20 Jumping Air Squats -Into- 10:00 EMOM Minute 1: 250/200m Row Minute 2: 10 – 20 KB Swings -Into- 10:00 EMOM Minute 1: 200m Run Minute 2: 10 – 20 Hand Release Push Ups...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie SKi 200m KB Farmer Carry (Moderate/Heavy) 20 Alternating KB Gorilla Rows 20/15 Calorie Bike 20 Empty Barbell Curls 20 Empty Barbell Strict Press 20/15 Calorie Row 20 Row Pike Ups 20 Russian Twists PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 120 Calories Echo Bike 100 Alternating DB Snatch (50/35) 80 Toes-To-Bar 60 Barbell Hang Power Cleans (115/75) 40 Burpees Box Jump Overs (24/20″) 20 Barbell Front Squats (115/75) immediately into; 60 Calories Echo Bike 50 Alternating DB Snatch (50/35) 40 Toes-To-Bar 30...Read More