BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 15 Dumbbell Bench Press 20 Dumbbell Tricep Kick Backs (10 per arm) 1:00 Calorie Row 15 Ring Rows 20 Dumbbell Strict Press 1:00 Calorie Bike 15 Leg Raises 20 AbMat Sit Ups 1:00 Calorie Ski PERFORMANCE Daniel (Time) For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-UpsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (No Measure) 30 RoundsRead more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Tall Clean + Jerk 2 Muscle Clean + 2 Tall Clean + 1 Split Jerk @ 5/10 RPE 2 Muscle Clean + 2 Tall Clean + 1 Split Jerk @ 5/10 RPE 2 Muscle Clean + 2 Tall Clean + 1 Split Jerk @ 6/10 RPE 2 Muscle Clean + 2 Tall Clean + 1 Split Jerk @ 6/10 RPE Power Clean + Hang Squat Clean + Jerk 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 6.5/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 7/10 RPE 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @ 7.5/10 RPE Clean and Jerk 1 Clean and Jerk @ 7/10 RPE 1 Clean and...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (AMRAP – Reps) AMRAP 15 Minutes Buy in: 30/24 Calorie Bike (OR 45/30 Calorie Row) 2 Rounds 45 GHD Sit Ups (OR 70 AbMat Sit Ups) 45 Push Press (75/55) -in remainder of time- Max Calorie Bike (OR Row) *Score is total calories on bike (OR row)TARGET SCORE Target reps: 30/24+ RepsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more