BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Plate Ground to Overhead 10 Air Squat with Plate 500m Row 15 Plate Ground to Overhead 15 Air Squat with Plate 750m Row 20 Plate Ground to Overhead 20 Air Squat with Plate 1000m Row 25 Plate Ground to Overhead 25 Air Squat with Plate 750m Row 20 Plate Ground to Overhead 20 Air Squat with Plate 500m Row 15 Plate Ground to Overhead 15 Air Squat with Plate 250m Row 10 Plate Ground to Overhead 10 Air Squat with PlateTime Cap 30:00 PERFORMANCE Power Snatch + Overhead Squat 10:00 EMOM Perform 1 Power Snatch + 1 Overhead Squat every minute building to a moderate/heavy complex. Start around 5.5 RPE or 55% Metcon (Time) 5 Rounds 7 T2B 14 Overhead Squat (45/35) 21 Calorie BikeTARGET SCORE Target time: Sub 16:00 Time cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Dumbbell Push Press Minute 3: Max Single Unders or Double Unders Minute 4: Max Burpees Minute 5: Rest *Score is total reps completed. PERFORMANCE Shoulder Press 5 Shoulder Press @ 5.5/10 RPE 5 Shoulder Press @ 6/10 RPE 5 Shoulder Press @ 6/10 RPE 5 Shoulder Press @ 6.5/10 RPE 5 Shoulder Press @ 6.5/10 RPE *Superset with 10 Single Arm Kettlebell Rows (5 per side) Metcon (5 Rounds for time) 5 Sets 50 Double Unders 10 Single Arm Kettlebell Push Press (53/35) 10 Burpees Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereTime Cap: 45:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 75 Single Unders 10 DB Push Ups 10 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 10 Banded Lat Pull Downs 20/15 Calorie Ski 10 Plank DB Drag 10 DB AbMat Sit Ups PERFORMANCE Metcon (Time) 6 Rounds 500/400m Row 25 Box Step Ups (24/20) 25 Push Ups *Wear a 20/14# Vest Time Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest. For Time: 60 Rounds: 2 Hang Power Cleans (RX 155/105) (RX+ 185/135lbs.) 4 Wall Balls (RX 20/14) (RX+ 30/20lb.) Rest 5min. 30 Rounds: 4 Deadlifts (225/155lbs.) 5 Cal Echo Bike I know the numbers look crazy, but I promise it goes quick! The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 15-20sec. per round. That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out. Time CAP: 35min.Read more