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 – 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 – 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 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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Incline Bench Press 4 Sets: 5 Incline Barbell Bench Press @ 6.5-7/10 RPE Immediately into 8 Barbell Rows (Regular Grip) @ 8/10 RPE Rest 2min. Between Sets. Metcon (Calories) 5 Sets: 2:00 AMRAP 6 Strict Pulls Ups 12 Push Ups 6 Matador Dips (OR 4 Ring...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 4 Rounds 16/12 Calorie Bike 8 DB S2OH 4 Renegade Row (R + L = 1 Rep) Rest 3:00 after every 4 rounds PERFORMANCE Push Jerk 3 Push Jerks @ 5.5/10 RPE 2 Push Jerks @ 6/10 RPE...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More

BLK LBL Fitness Club – FITNESS / PERFORMANCERead More