BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) “A Chipper” Teams of 2: (Only 1 person works at a time) Get as far as possible in 35 minutes: 50 Cal Row 50 HSPU’s (OR DB Push Press 2×50/2×35) 50 Deadlifts (155/105) 50 Toes-To-Bar 50 Box Jump Overs (24/20) 50 Toes-To-Bar...Read More

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6.5/10 RPE 10 Bulgarian Split Squat @ 7/10 RPE 10 Bulgarian Split Squat @ 7.5/10 RPE *5 reps per leg *hold a dumbbell in each hand. Metcon (Checkmark) 20:00 EMOM Minute...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Plate Ground to Overhead 10 Air Squat with Plate 500m Row 15 Plate Ground to Overhead 15 Air Squat with Plate 750m Row 20 Plate Ground to Overhead 20 Air Squat with Plate 1000m Row 25 Plate Ground to Overhead 25...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Dumbbell Push Press Minute 3: Max Single Unders or Double Unders Minute 4: Max Burpees Minute 5: Rest *Score is total reps completed. PERFORMANCE Shoulder Press 5...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereTime Cap:...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 75 Single Unders 10 DB Push Ups 10 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 10 Banded Lat Pull Downs 20/15 Calorie Ski 10 Plank DB Drag 10 DB AbMat Sit Ups PERFORMANCE Metcon (Time)...Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Pressing Snatch Balance + Snatch Balance 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest. For Time: 60 Rounds: 2 Hang Power Cleans (RX 155/105) (RX+ 185/135lbs.) 4 Wall Balls (RX 20/14) (RX+...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 4:00 AMRAP 10 Alternating Dumbbell Snatches 15 Dumbbell Goblet Squats 200m Run Rest 2:00 after each set. *Start next set where you left off. *100m = 1 rep PERFORMANCE Front Squat 3 Front Squats @ 6/10 RPE 2...Read More