BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Bike Minute 2: Double KB Front Rack Lunge Minute 3: KB Swing Minute 4: KB Weighted AbMat Sit Up Minute 5: Rest*Score is total reps completed. PERFORMANCE Back Rack Lunge 8 @...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 10 Bench Press (Moderate) 10 Banded Tricep Extensions 20/15 Calorie Ski 20 Alternating DB Bicep Culs (Moderate) 200m Run 10 Row Pike Ups 1:00 Plank PERFORMANCE VESTED SUNDAY (Time) 6 Rounds 20/15 Calorie Bike 50′ Walking...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6.5/10 RPE 2 Snatch Balance @ 7/10 RPE 2 Snatch Balance @ 7.5/10 RPE 1 Snatch Balance @ 8/10 RPE Snatch Deadlift to Mid Thigh + Pause Snatch Pull + Snatch 1 Snatch Deadlift to Mid Thigh...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Row 100 Wall Balls (20/14) 100 Box Jump Overs (24/20) 100 Pull-Ups 100 Box Jump Overs 100 Wall Balls 100/80 Calorie RowTARGET SCORE Target time: Sub 30:00 Time cap: 35:00Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 6 Single Arm DB Hang Clean & Jerk 12/10 Calorie Row 6 Single Arm DB Hang Clean & Jerk Rest 1:00 after each set. *Even sets perform 6 Single Arm DB Hang Snatches per side. (Sets...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) Russian KB Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Gorilla Rows – Rest 1:00 Score is...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 10 DB Push Press 10 DB Alternating Suitcase Lunges Rest 2:00 after every 3 rounds. PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS MURPH RECOVERY (Checkmark) 30:00 EMOM (FOR QUALITY) Minute 1: 5 – 15 Calorie Bike Minute 2: 10 – 20 Box Step Ups Minute 3: 5 – 15 Calorie Row Minute 4: 10 – 20 AbMat Sit-Ups Minute 5: 5 – 15 Calorie Ski Minute 6: Rest...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 AMARAP (FOR QUALITY) 20/15 Calorie Ski 100′ KB Farmer Carry (Moderate/Heavy) 30/24 Calorie Bike 100 Single Unders (OR Double Unders) 40/32 Calorie Row 20 AbMat Sit UpsRead More