BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: KB Goblet Squats Minute 3: Russian KB Swings Minute 4: KB AbMat Sit Ups Minute 5: Rest Score is total reps. PERFORMANCE Back Squat 4 Back Squats @ 8/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 KB Gorilla Rows (5 Per Side) 100ft KB Farmer Carry 20/15 Calorie Row 20 Push Ups 20 Banded Tricep Extensions 20/15 Calorie Ski 10 V-Ups 1:00 Plank PERFORMANCE VESTED SUNDAY (Time) 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 30 rounds “You Go I Go” 8 Toes-To-Bar 6 Burpees 4 Hang Power Snatches (95/65) 2 Wall Walks – Every 3 minutes, one partner has to perform 10/8 calories on the rowerTime Cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE Snatch Lift Off + Snatch Pull + Snatch 1 Snatch Lift Off + 1 Snatch Pull + 1 Snatch @ 5.5/10 RPE 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 200m Run 10 DB Deadlifts Odd Sets: 10 DB Hang Squat Cleans Even Sets: 10 DB Front Squats 10 AbMat Sit Ups Rest 1:30 between sets PERFORMANCE Front Squat 4 Front Squats @ 6.5/10 RPE 4...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bench Press 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (Checkmark) 16:00 EMOM Minute 1: Max KB Gorilla Rows Minute 2: 100ft KB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) PERFORMANCE Deadlift 3 Deadlifts @ 6/10 RPE 3 Deadlifts @ 6.5/10 RPE 3 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE Metcon (No Measure) 3 Rounds 400m Run 20 Box Jump Overs (24/20) 10 Pull Ups 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Max Calorie Ski Minute 2: Max DB Push Press Minute 3: Max Ring Rows Minute 4: Max DB Push Ups Minute 5: Rest *Score is total reps completed. PERFORMANCE Power Clean and Jerk...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 500m Row 20 Single KB Step Ups 20 Russian KB Swings 20 V-Ups Bulgarian Split Squat 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) 10 Bulgarian Split Squats (5 per leg) 10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 15/12 Calorie Bike 10 DB Bench Press 10 DB French Press 15/12 Calorie Row 20 Alternating DB Bicep Curls 10 DB Bent Over Rows 15/12 Calorie Ski 20 AbMat Sit Ups 20 Russian Twists PERFORMANCE Metcon (Time) 1 Mile Run...Read More