BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 15 Push Ups 12 Slam Balls 9 Box Jump Overs Rest 2:00 after every three rounds PERFORMANCE Front Rack Lunge 6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 7/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Row Minute 2: Max Hang DB Power Cleans Minute 3: Max DB S2OH Minute 4: Max DB Bent Over Row Minute 5: Max Mountain Climbers *Score is total reps completed PERFORMANCE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 4:00 AMRAP 12/10 Calorie Bike 12 Double KB Deadlifts 12 V-Ups Rest 1:00 PERFORMANCE Back Squat 3 Back Squats @ 7.5/10 RPE 3 Back Squats @ 8/10 RPE 3 Back Squats @ 8.5/10 RPE 3 Back Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 5 Strict Pull Ups 20/15 Calorie Row 10 Ring Rows 5 Ring Dips (OR 15 Bench Dips) 20/15 Calorie Ski 15 Leg Raises 30 Flutter Kicks :30 Plank PERFORMANCE VESTED SUNDAY (Time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (AMRAP – Rounds and Reps) Teams of 2 You Go, I Go 30:00 AMRAP 200m Run 16 Alternating DB Snatches (50/35) 16 Burpee Box Jump Overs (24/20)Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance + Overhead Squat 2 Muscle Snatch + 2 Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Muscle Snatch + 2 Snatch Balance + 2 Overhead Squats @ 5/10 RPE 2 Muscle Snatch + 2 Snatch Balance + 2 Overhead Squats @ 5/10...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 8/10 RPE 5 Bench Press @ 8/10 RPE 5 Bench Press @ 8/10 RPE *Superset with 10 KB Gorilla Rows Metcon (AMRAP – Rounds and Reps)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 2 Sets 6:00 AMRAP 200m Run 10 Overhead DB Lunge (Right Arm) 10 Overhead DB Lunge (Left Arm) Rest 2:00 6:00 AMRAP 75 Single Unders 10 DB Hang Clean and Jerk (Right Arm) 10 DB Hang Clean and Jerk (Left...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Slam Balls 10 Burpee Over Rower 500m Row 15 Slam Balls 15 Burpee Over Rower 750m Row 20 Slam Balls 20 Burpee Over Rower 1000m Row 25 Slam Balls 25 Burpee Over Rower 750m Row 20 Slam Balls 20 Burpee Over...Read More