BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout54 (Time) Parris Island (RX’d) Teams of 2 3 Rounds 50 Burpee Box Jump Over (20) Reps of Back Squats Totaling 5000/4000lbs** You can take the bar from the rack Split reps as desired Partners can choose the weight on their barbell and can have different weights...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 10: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Squat Week 10: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below Back Squat Progression Overview (No Measure) During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Squat Snatch Every 1:30 (6 sets) 1 Squat Snatch @85%+ Snatch Deadlift + Snatch Pull 3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM) Bethesda (4 Rounds for time) (RX’d) Every 4:00 (4 sets) 60 Double Unders 10 Burpee Box...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE RepeatWorkout53 (2 Rounds for reps) (RX’d) 12:00 AMRAP 10-15-20-25…. Calorie Air Bike 25-50-75-100-125ft… Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35)) Women Calories: 8-12-16-20… -Rest 3:00- 12:00 AMRAP 10-15-20-25…. Calorie Ski (Or Row) 25-50-75-100-125ft… Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25)) Women Calories: 8-12-16-20… – Repeat...Read More

BLK LBL Fitness Club – 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 about...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Workout Option 1 Full Metal Jacket (Checkmark) (RX’d) Every 1:00 (16:00) Minute 1: 12/10 calorie Row Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side) Minute 3: 5-8 Strict Toes to Bar Target time each station: 30-40 seconds Time cap each station: 45 seconds Workout Option 2...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Valor (Time) (RX’d) TEAMS OF 2 100/80 Calorie Air Bike * Partner must hold a Handstand while other partner bikes -into- 50 Power Cleans (155/105) (split as needed) -into- 100/80 Calorie Air Bike Partner must hold Barbell Front Rack (155/105) while other partner Bikes (Scaled) TEAMS OF...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Forrest (2 Rounds for time) (RX’d) 2 Sets: 300/250m Row 15 Front Squats (95/65) 75 Double Unders 15 Shoulder to Overhead (95/65) 75 Double Unders 15 Thrusters (95/65) 300/250m Row -rest 5:00 between sets- (Scaled) 2 Sets: 200/175m Row 10 Dumbbell Front Squats (light) 50 Single Unders...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press Max Rep Bench Press + Burn Out Set Week 9: Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below -rest 1:00- Burn Out Set: Max Reps @50% of the weight performed above Bench Press Progression Overview (No Measure) During...Read More