BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 24:00 EMOM (:30 ON / :30 OFF) Minute 1: Max 25′ Shuttle Runs Minute 2: Max Single Arm Devil Press (50/35) Minute 3: Max Calorie Bike Minute 4: Max AbMat Sit Ups Minute 5: Max Alternating Lunges Minute 6: Rest*Score is total...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 400m Run 12 KB Sumo Deadlift High Pulls 12 KB Box Step Overs Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (6 Rounds for time) 6 Sets 21/16 Calorie Row 15 Wall Balls (20/14) 9 DB...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 75 Single Unders (OR 50 Double Unders) 15 KB Swings 15 Push Ups Rest 1:00 Between Sets *Even sets perform 15 burpees. (Sets 2 and 4) PERFORMANCE Overhead Squat 2 Overhead Squat @ 6.5/10 RPE 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: 12/10 Calorie Bike Minute 2: 8 – 12 DB Squat Cleans Minute 3: 10 – 15 Box Jumps Minute 4: 10 – 20 V-Ups Minute 5: Rest PERFORMANCE Power Clean 2 Power Clean @ 6.5/10 RPE 2 Power...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 DB Bench Press (Moderate) 10 DB French Press (Moderate) 20/15 Calorie Ski 100ft KB Farmer Carry (Moderate/Heavy) :45 KB Farmer Carry Hold (Moderate/Heavy) 20/15 Calorie Row 10 Row Pike Ups :45 Plank...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Row 2,000 meters 100 Wall Balls (20/14lb.) 100 Deadlifts (135/95lb.) 100 Push-Ups Row 1,000 meters 75 Wall Balls (20/14lb.) 75 Deadlifts (185/135lb.) 75 Push-Ups Row 500 meters 50 Wall Balls (20/14lb.) 50 Deadlifts (225/155lbs.) 50 Push-UpsTime Cap: 40:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE High-Hang Snatch 3 High Hang Snatch @ 5.5/10 RPE 3 High Hang Snatch @ 6/10 RPE 2 High Hang Snatch @ 6.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 250m Ski Erg (OR 20 Slam Balls) 20 DB S2OH 20 Renegade Rows 200m Run Rest 2:00 after every 2 rounds. PERFORMANCE Split Jerk 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE *5 per leg for 10 total reps Metcon (AMRAP – Reps) 20:00 EMOM Minute 1...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets 400m Run 20 Box Jumps 20 Hang DB Clean and Jerks Rest 1:00 between sets Accessory (No Measure) 4 Sets: 10 V-Ups 20 Russian Twist 20 Flutter Kicks Rest 1:00 – 2:00 between sets PERFORMANCE Metcon (Time) 10 Sandbag...Read More