BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 1:00 Row 20 Empty Barbell Bent Over Row 10 Empty Barbell Curls 1:00 Bike 20 Banded Lat Pull Downs 10 DB Hammer Curls 1:00 Run 20 AbMat Sit Ups 1:00 Plank PERFORMANCE Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereRead more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean 3 Muscle Clean @ 6/10 RPE 2 Muscle Clean @ 6.5/10 RPE 1 Muscle Clean @ 7/10 RPE 3 Muscle Clean @ 6.5/10 2 Muscle Clean @ 7/10 RPE 1 Muscle Clean @ 7.5/10 RPE 1 Muscle Clean @ 8/10 RPE Clean Pull + Clean High Pull + Clean + Split Jerk 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE Clean and Jerk 1 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 100 Burpees 80 Wall Balls (20/14lb) 60 American KB Swing (53/35lb) 40 Cals of Choice 20 Front squat (135/95lb) 80 Wall Balls (20/14lb) 60 American KB Swing (53/35lb) 40 Cals of Choice 20 Front squat (135/95lb) 60 American KB Swing (53/35lb) 40 Cals of Choice 20 Front squat (135/95lb) 40 Cals of Choice 20 Front squat (135/95lb) 20 Front squat (135/95lb) *You can partition the reps as you want.Time Cap: 40:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Incline Bench Press 5 Incline Bench Press @ 6/10 RPE 5 Incline Bench Press @ 6.5/10 RPE 5 Incline Bench Press @ 7/10 RPE 5 Incline Bench Press @ 7.5/10 RPE 5 Incline Bench Press @ 8/10 RPE *Superset with 10 Banded Tricep extensions Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 200m Kettlebell Farmer Carry (2×53/2×35) 75 Double Unders 15 Hand Release Push UpsTARGET SCORE Target Rounds: 3.5+Read more