BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 20/15 Calorie Ski 15 Hand Release Push Ups Rest 2:00 8:00 AMRAP 20 Alternating Dumbbell Snatches 15/12 Calorie Bike Rest 2:00 8:00 AMRAP 20 Alternating Dumbbell Snatches 15 Hand Release Push Ups PERFORMANCE Push Jerk + Split Jerk 3 Push Jerks + 2 Split Jerks @ 6.5/10 RPE 3 Push Jerks + 2 Split Jerks @ 7/10 RPE 2 Push Jerks + 1 Split Jerk @ 7.5/10 RPE 2 Push Jerks + 1 Split Jerk @ 8/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5+/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Pull Ups 9 Hang Power Snatches (75/55) 6 HSPU RX+ Hang Power Snatches (95/65) Strict HSPUTARGET SCORE: Target rounds: 7+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 12 Kettlebell Goblet Squats 24 AbMat Situps 750/600m Row Rest 2:00 after every 2 rounds. PERFORMANCE Back Squat 3 Tempo Back Squats @ 7/10 RPE 3 Tempo Back Squats @ 7.5/10 RPE 3 Tempo Back Squats @ 8/10 RPE 2 Tempo Back Squats @ 8.5/10 RPE 2 Tempo Back Squats @ 8.5+/10 RPE Tempo: 3 seconds down, 3 second pause at bottom Metcon (5 Rounds for reps) 5 Sets 1:30 AMRAP 15/12 Calorie Bike Max Dumbbell Box Step Overs (2×50/2×35) (24/20) Rest 1:30 after each set.TARGET SCORE Target reps: 6+ per set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 1:00 Calorie Bike 10 Dumbbell Incline Bench 10 Dumbbell French Press 1:00 Calorie Row 10 Dumbbell Hammer Curls 5 Strict Chin Ups 1:00 Calorie Ski 20 Wall Ball AbMat Sit Ups 20 Wall Ball Russian Twist PERFORMANCE Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereRead more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean 3 Muscle Cleans @ 6/10 RPE 2 Muscle Cleans @ 7/10 RPE 1 Muscle Clean @ 8/10 RPE 3 Muscle Clean @ 6.5/10 RPE 2 Muscle Clean @ 7.5/10 RPE 1 Muscle Clean @ 8.5/10 RPE Power Clean + Front Squat + Jerk 2 Power Cleans + 1 Front Squat + 1 Split Jerk @ 6/10 RPE 2 Power Cleans + 1 Front Squat + 1 Split Jerk @ 6.5/10 RPE 2 Power Cleans + 1 Front Squat + 1 Split Jerk @ 7/10 RPE 2 Power Cleans + 1 Front Squat + 1 Split Jerk @ 7.5/10 RPE Clean and Jerk 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8.5/10 RPE 1 Clean and Jerk @ 9/10 RPE 1 Clean and Jerk @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 20 Rounds 12/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35) 6 T2BTime Cap: 35:00Read more