BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Hand Release Push Ups Minute 2: Calorie Ski Minute 3: KB Gorilla Rows Minute 4 AbMat Sit Ups Minute 5: Rest*Score is total reps completed. PERFORMANCE Overhead Squat 5 @ 5.5/10 RPE 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Bike 24 Air Squats 12 Alternating Hang DB Clean and Jerk (Moderate) Rest 2:00 between sets PERFORMANCE Power Clean 10 Power Cleans @ 5/10 RPE 8 Power Cleans @ 5.5/10 RPE 6 Power Cleans...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 Barbell Bench Press (Moderate) 15 Banded Tricep Extensions 25/20 Calorie Row 100′ KB Farmer Carry (Heavy) :30 Bar Hang 25/20 Calorie Bike 10 Alternating DB Bicep Curls (Heavy) :30 Plank 25/20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) 5K Run...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Cleans @ 7/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 7.5/10 RPE 2 Muscle Clean + 2 Tall Cleans @ 8/10 RPE 1 Muscle Clean +...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) In Teams of 2: 4 Rounds: 90sec. of Power Cleans (135/95lbs.) 90sec. of Toes-To-Bar 90sec. of Cals of Choice 90sec. of Box Jump Overs (24/20) 90sec. of Burpees 90sec. of RestThis is essentially a beefed up version of Fight Gone Bad. Only...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 12 KB Suitecase Deadlifts Minute 4: 12 Alternating KB Goblet Step Back Lunges Minute 5: 12 Row Pike Ups PERFORMANCE Split Jerk Build to a heavy single Split Jerk Metcon (3 Rounds for time)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Ups Rest 1:00 4:00 AMRAP 50 Single Unders 10 Ring Rows Rest 1:00 PERFORMANCE Gymnastic Skill Work (Checkmark) Rope Climb Metcon (6 Rounds for time) 6 Sets 15/12 Calorie...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Sumo Deadlift High Pull – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) V-Ups – Rest 1:00 Score is...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Calorie Bike Russian KB Burpee Over KBTime Cap: 30:00 Optional Accessory (Checkmark) 3 Sets 10 KB Gorilla Rows 10 Alternating DB Bicep Curls 10 Reverse DB Flys Rest 1 – 2 between sets. PERFORMANCE Overhead Squat 5 @ 5/10 RPE 5 @ 5.5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: DB Power Cleans Minute 3: DB Goblet Squats Minute 4: AbMat Situps Minute 5: Rest*Score is total reps completed. PERFORMANCE Power Clean Build to a heavy single Power Clean Hotshots 19 Prep (Time) 6...Read More