BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 20 Bench Press @ 5/10 RPE Rest 2:00 10:00 EMOM Minute 1: Bench Press @ 5.5/10 RPE Minute 2: Bench Press @ 6/10 RPE Minute 3: Bench Press @ 6.5/10 RPE Minute 4: Bench Press @ 7/10 RPE Minute 5: Bench Press @ 7.5/10 RPE Minute 6: Bench Press @ 8/10 RPE Minute 7: Bench Press @ 8.5/10 RPE Minute 8: Bench Press @ 9/10 RPE Minute 9: Bench Press @ 9.5/10 RPE Minute 10: Bench Press @ 10/10 RPE Metcon (Checkmark) 15:00 EMOM Minute 1: 12 Shuttle Runs (25ft) Minute 2: 3 Wall Walks Minute 3: 12 Box Jumps (24/20)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets: 5:00 AMRAP 250/200m Row 12 Slam Balls 12 Alternating Step Back Lunges with Slam Ball Rest 1:00 between each set*Start next round where you left off. PERFORMANCE Power Snatch 10:00 EMOM Perform 1 Power Snatch every minute for 10 minutes, building to a heavy single. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 V-Ups 50ft Dumbbell Front Rack Walking Lunge (2×50/2×35) 24/20 Calorie BikeTARGET SCORE Target rounds: 3+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP (:30 ON / :30 OFF) Minute 1: Kettlebell Sumo Deadlift High Pulls Minute 2: Single Unders (OR Double Unders Minute 3: AbMat Sit Ups Minute 4: Calorie Bike Minute 5: Rest PERFORMANCE Shoulder Press 5 Shoulder Press @ 6.5/10 RPE 4 Shoulder Press @ 7.5/10 RPE 3 Shoulder Press @ 8.5/10 RPE 2 Shoulder Press @ 9/10 RPE 1 Shoulder Press @ 9.5/10 RPE Metcon (Time) 5 Rounds 12 Hang Power Cleans (115/75) 9 Push Jerks (115/75) 60 Double UndersTARGET SCORE Target time: Sub 11:00 Time cap: 15:00Read more

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