BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON /:20 OFF) Minute 1: Single Arm DB Thruster (Right) Minute 2: Single Unders (OR Double Unders) Minute 3: Single Arm DB Thruster (Left) Minute 4: V-Ups Minute 5: Rest PERFORMANCE Gymnastic Skill Work (Checkmark) Spend 15 minutes working...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 3 240/192 Calorie Bike 5000/4000m Row 5000/4000m Ski *All three athletes working at the same time -switch as desired. Individual Version 90/72 Calorie Bike 1500/1250m Row 1500/1250m SkiTARGET SCORE: Target Time: Sub 20:00 Time Cap: 30:00 Derek Weida AB Workout (No Measure)...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 2-4-6-8-10-12-14-16-18-20 Burpee Over DB Alternating DB Hang Clean and Jerk DB Box Step Ups *10/8 Calorie Bike after each set.Time Cap: 30:00 PERFORMANCE Push Jerk 2 Push Jerks @ 6.5/10 RPE 2 Push Jerks @ 7/10 RPE 2 Push Jerks @ 7.5/10 RPE 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 200/150m Row 10 KB Goblet Squats Rest 2:00 5:00 AMRAP 200/150m Row 10 KB Swings Rest 2:00 16:00 AMRAP 400/300m Row 10 KB Goblet Squats 400/300m Row 10 KB Swings PERFORMANCE Pause Front Squat 3 Pause Front Squat...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 4-8-12-16 DB Bench Press (2×50/2×35) Strict Chin Ups Calorie Bike Rest 5:00 4-8-12-16 Push Ups DB Bicep Curls (2×35/2×20) Calorie Row Rest 5:00 4-8-12-16 Bench Press (135/95) Ring Rows Calorie SkiTime cap: 10:00 per workout PERFORMANCE VESTED SUNDAY (Time) 4 Rounds 800m Run...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 40 Rounds 1 Power Snatch (115/75) 3 Burpee Over Bar 6 Wall Balls (20/14)Time Cap: 30:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE 3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Max Calorie Bike Minute 2: Max DB Front Squats Minute 3: Max Box Jump Overs Minute 4: 200m Run Minute 5: Rest PERFORMANCE Pause Back Squat + Back Squat 2 Pause Back Squats + 3 Back Squats @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski (OR Bike) – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Bench Press – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Plate Ground to Overhead – Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 21 Calorie Row 15 Slam Balls 9 Slam Ball Squat Cleans Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 24:00 AMRAP 6 Deadlift (225/155) 9 T2B 12 KB Box Step Ups...Read More