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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 300 Calorie Row 300 Calorie Bike Every time you come off the row/bike, you have to perform a 200m run *You cannot perform more than 25 calories at a time.Time Cap: 40:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 16/13 Calorie Bike 16 Single Arm DB Thrusters 8 DB Renegade Rows Rest 2:00 between sets *1 Renegade Row = Row Right Arm + Push Up + Row Left Arm + Push Up *Pick up where...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row (OR Ski) – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Slam Balls – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Deadlifts – Rest 1:00 Score is...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 EMOM (:40 ON/:20 OFF) Minute 1: Calorie Bike Minute 2: DB Front Squats Minute 3: Calorie Ski Minute 4: V-Ups *Score is total reps completed. Bulgarian Split Squat 8 Bulgarian Split Squats @ 6/10 RPE (4 per leg) 8 Bulgarian Split...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20 Empty Barbell Bench Press 20 Banded Tricep Extensions 20/15 Calorie Bike 20 Alternating DB Hammer Curls 20 Banded Face Pulls 20/15 Calorie Ski 20 AbMat Sit Ups 20 V-Ups 20/15 Calorie Row PERFORMANCE VESTED SUNDAY...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 25 Wall Walks 50 Clean and Jerks (135/95) 100 Lateral Burpees over Barbell 200 Wall Balls (20/14) *Every 5:00 perform a 400m partner run. *Split reps as desired.Time Cap: 35:00Read More