BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 1:00 Calorie Bike 10 Dumbbell Incline Bench 10 Dumbbell French Press 1:00 Calorie Row 10 Dumbbell Hammer Curls 5 Strict Chin Ups 1:00 Calorie Ski 20 Wall Ball AbMat Sit Ups 20 Wall Ball Russian Twist PERFORMANCE Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 20 Rounds 12/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35) 6 T2BTime Cap: 35:00Read 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

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Alternating Jumping Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) Burpees Over Rower – Rest 1:00 Score is total reps completed PERFORMANCE Deadlift 3 Deadlifts @ 7/10 RPE 3 Deadlifts @ 7.5/10 RPE 3 Deadlifts @ 8/10 RPE 3 Deadlifts @ 8.5/10 RPE 3 Deadlifts @ 9/10 RPE Superset with 5 tall box jumps. Metcon (Time) 3 Rounds 10 Front Rack Lunge (115/75) 20 Burpees Over Bar 100 Double UndersTARGET SCORE Target time: Sub 12:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE *Superset with 10 banded tricep extensions. Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 15 KB Swings (53/35) 10 Shuttle Runs (50ft) 15/12 Calorie BikeTARGET SCORE Target rounds: 3+Read more