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 learn more about Murph click hereRead 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 Plank PERFORMANCE Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead 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 RPE 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE Off the Blocks Clean Pull + Clean + Split Jerk 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE Off...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 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 9/10 RPE Metcon (Time) 5 Rounds 21/16 Calorie Row 15 Box Jump Overs (24/20) 9 T2BTARGET SCORE Target time: 12 -15:00 Time cap: 17:00Read more