BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500m Row (OR Ski) 7 Dumbbell Squat Cleans 14 V-Ups Rest 2:00 after every 3 rounds. PERFORMANCE Metcon (Time) 5 Rounds 800m Run 10 Power Cleans (155/105) RX+ Power Cleans (185/125)TARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders) Minute 2: Kettlebell Swings Minute 3: Hand Release Push Ups Minute 4: Kettlebell Gorilla Rows Minute 5: Calorie Bike PERFORMANCE Push Jerk + Split Jerk 2 Push Jerk s+ 2 Split Jerks @ 6/10 RPE 2 Push Jerks + 2 Split Jerks @ 6.5/10 RPE 2 Push Jerks + 1 Split Jerk @ 7/10 RPE 2 Push Jerks + 1 Split Jerk @ 7.5/10 RPE 1 Push Jerk + 1 Split Jerk @ 8/10 RPE 1 Push Jerk + 1 Split Jerk @ 8.5/10 RPE Metcon (Time) 400m Row 5 Wall Walks 600m Row 7 Wall Walks 800m Row 5 Wall WalksTARGET SCORE Target time: Sub 10:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 15/12 Calorie Row 12 AbMat Sit Ups 9 Box Jump Overs Rest 1:00 between sets PERFORMANCE Back Squat 2 Tempo Back Squat @ 6.5/10 RPE 2 Tempo Back Squat @ 7/10 RPE 2 Tempo Back Squat @ 7.5/10 RPE 2 Tempo Back Squat @ 8/10 RPE 2 Tempo Back Squat @ 8/10 RPE Tempo: 3 seconds down, 2 second pause at bottom Metcon (Time) 5 Rounds 21 Walls Balls (20/14) 15 Calorie Bike 9 T2BTarget Score Target time: Sub 16:90 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 20 Alternating Dumbbell Bicep Curls (total reps) 20 Banded Lat Pull Downs 20/15 Calorie Row 20 Alternating Dumbbell Bent Over Row 20 Single Dumbbell Bicep Curl 20/15 Calorie Ski :30 Plank Right Side :30 Plank Left Side :30 Plank PERFORMANCE Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack 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