BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Seated DB Strict Press + Barbell Speed Strict Press 10 Double Dumbbell Seated Strict Press @ 6/10 RPE + 20 Barbell Speed Strict Press (45/35) 10 Double Dumbbell Seated Strict Press @ 6.5/10 RPE + 20 Barbell Speed Strict Press (45/35) 10 Double Dumbbell Seated Strict Press @ 7/10 RPE + 20 Barbell Speed Strict Press (45/35) 10 Double Dumbbell Seated Strict Press @ 7.5/10 RPE + 20 Barbell Speed Strict Press (45/35) *Score Dumbbell Seated Strict Press weight. Metcon (Checkmark) 15:00 EMOM Minute 1 & 2: 400m Run Minute 3: 12 – 20 Russian Kettlebell Swings Minute 4: 12 – 20 Hand Release Push Ups Minute 5: 12 – 20 Calorie RowRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Ski (OR Row) 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) Rest 2:00 after every 3 rounds. PERFORMANCE SKILL WORK (Checkmark) Pull Up / C2B / BMU / RMU Progressions Spend 10:00 – 12:00 working on.. Pull Ups C2B BMU RMU Metcon (Time) 12/10 Calorie Echo Bike 7 Bar Muscle Ups (OR 7 Burpee Pull Ups) Max Unbroken Wall Balls 20/14 (10/9) -Rest 1 minute b/t sets- *Continue to repeat the Triplet until you reach 120 Wall Balls (20/14)TARGET SCORE Target time: Sub 15:00 (Score includes built in rest time) Time cap: 20:00 (Score includes built in rest time)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 6 Sets 3:00 AMRAP 500/400m Row 15 Push Ups Max Dumbbell Power Cleans Rest 2:00 between Sets PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 2 Bench Press @ 7/10 RPE 1 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 9.5/10 RPE 1 Bench Press @ 10/10 RPE Metcon (Time) 3 Rounds 21 Power Cleans (95/65) 15 T2B 90 Double UndersTARGET SCORE Target time: Sub 12:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 5-10-15-20-25-30-35….. Air Squats Kettlebell Swings V-Ups *20/15 Calorie Bike after each round. *Score is total reps completed including bike calories. PERFORMANCE Back Squat 3 Back Squats @ 6/10 RPE 2 Back Squats @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE 1 Back squat @ 10/10RPE Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 250/200m Row 14 Box Jump Overs (24/20) 14 Dumbbell Snatch (50/35)TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP (FOR QUALITY) 10 Dumbbell Incline Bench Press 10 Banded Lat Pull Downs 1:00 Calorie Bike 10 Push Ups 10 Double Dumbbell Bent Over Rows 1:00 Calorie Ski 100ft KB Filly Cary (R/L = 50ft each) 100ft KB Farmer Carry 1:00 Calorie Row PERFORMANCE Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereRead more