BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Double Kettlebell Deadlifts – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees – Rest 1:00 Score is total reps completed...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 20 Bench Press @ 5/10 RPE Rest 2:00 10:00 EMOM Minute 1: Bench Press @ 5.5/10 RPE Minute 2: Bench Press @ 6/10 RPE Minute 3: Bench Press @ 6.5/10 RPE Minute 4: Bench Press @ 7/10 RPE Minute 5: Bench Press...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 5:00 AMRAP 250/200m Row 12 Slam Balls 12 Alternating Step Back Lunges with Slam Ball Rest 1:00 between each set*Start next round where you left off. PERFORMANCE Power Snatch 10:00 EMOM Perform 1 Power Snatch every minute for...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP (:30 ON / :30 OFF) Minute 1: Kettlebell Sumo Deadlift High Pulls Minute 2: Single Unders (OR Double Unders Minute 3: AbMat Sit Ups Minute 4: Calorie Bike Minute 5: Rest PERFORMANCE Shoulder Press 5 Shoulder Press @ 6.5/10 RPE...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...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Kettlebell Swings 100ft Single Arm Kettlebell Farmer Carry (50ft R / 50 ft L) 1:00 Meter Row 20 Box Step Ups 20 AbMat Sit Ups 1:00 Calorie Bike :30 Plank (Right) :30 Plank (Left) :30...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 20 Rounds (You Go, I Go) 3 Power Snatches (95/65) 6 Burpee Over Bar 9/7 Calorie Bike *After every 5 rounds run a 200m run together.Time Cap: 35:00Read More

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 20/15 Calorie Bike 15 Double Kettlebell Deadlifts (Moderate/Heavy) 10 V-Ups 5 Burpees Rest 2:00 after every 3 rounds, then repeat. PERFORMANCE Deadlift 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10...Read More

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