BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20 Calorie Ski 12 KB Swings 12 Banded Tricep Extensions 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE VESTED SUNDAY (AMRAP – Rounds and Reps) “BUBBA” AMRAP in 20 minutes 6 Dumbbell Man Makers (2×55/35lb) 7 Box Step Ups (2×55/35 lb) Wear a Weight Vest (20/14 lb)One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Push Press + Snatch Balance 2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE 2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE 2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE 2 Snatch Push Press + 1 Snatch Balance @ 6/10 RPE Snatch Pull + High Pull + Snatch 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 6.5/10 RPE​​​​​​​ Snatch Pull + Snatch 1 Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE Snatch Grip Deadlift *If time permits 3 Snatch Deadlift @ 9/10 RPE 3 Snatch...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) In Teams of 2: COMPLETE 1,000 REPS FOR TIME: Wall Balls (20/14lbs.) Calorie Row Push-Ups Sit-Ups Rules of this workout: 1.) You can break it up into ANY rep scheme you like. 2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉 3.) ONLY 1 athlete can work at a time. EXCITED to see times and strategies on this! Time CAP: 40min.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) DB Goblet Squats – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) DB Power Cleans – Rest 1:00 Score is total reps PERFORMANCE Power Clean 3 Power Clean @ 6/10 RPE 3 Power Clean @ 6.5/10 RPE 2 Power Clean @ 7/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 9/10RPE LEGENDS 23.5 (3 Rounds for reps) 3:00 AMRAP 10 Power Clean (155/115) 10 T2B Rest 1:00 3:00 AMRAP 8 Power Clean (185/135) 8 T2B Rest 1:00 3:00 AMRAP 6 Power Clean (205/145) 6 T2B RX 50-54 M: 135/155/185 F: 95/115/125 55-59 M: 115/135/155 F: 75/85/95 60+ Same weight as 55-59 T2B: 5/4/3Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 10 Bench Press (95/65) (135/95) (155/105) Minute 2: 12/10 Calorie Ski Minute 3: 10 Ring Dips (OR 15 Matador Dips or 20 Bench Dips) Minute 4: 12/10 Calorie Bike Minute 5: :45 Plank Minute 6: Rest 1:00Read more