BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 12/10 Calorie Ski (OR Row) 6 Single Arm KB Thrusters (Right) 12 Box Jumps 6 Single Arm KB Thrusters (Left) Rest 2:00 after every 3 rounds. PERFORMANCE SKILL WORK (Checkmark) Pull Up / C2B / BMU / RMU Progressions Spend 10:00 – 12:00 working on.. Pull Ups C2B BMU RMU Metcon (Time) 12/10 Calorie Echo Bike 7 Bar Muscle Ups (OR 7 Burpee Pull Ups) Max Unbroken Wall Balls 20/14 (10/9) -Rest 1 minute b/t sets- *Continue to repeat the Triplet until you reach 120 Wall Balls (20/14)TARGET SCORE Target time: Sub 15:00 (Score includes built in rest time) Time cap: 20:00 (Score includes built in rest time)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 6 Sets 3:00 AMRAP 500/400m Row 15 Push Ups Max Dumbbell Power Cleans Rest 2:00 between Sets PERFORMANCE Bench Press 3 Bench Press @ 6/10 RPE 2 Bench Press @ 7/10 RPE 1 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 9.5/10 RPE 1 Bench Press @ 10/10 RPE Metcon (Time) 3 Rounds 21 Power Cleans (95/65) 15 T2B 90 Double UndersTARGET SCORE Target time: Sub 12:00 Time cap: 14:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP 5-10-15-20-25-30-35….. Air Squats Kettlebell Swings V-Ups *20/15 Calorie Bike after each round. *Score is total reps completed including bike calories. PERFORMANCE Back Squat 3 Back Squats @ 6/10 RPE 2 Back Squats @ 7/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE 1 Back squat @ 10/10RPE Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 250/200m Row 14 Box Jump Overs (24/20) 14 Dumbbell Snatch (50/35)TARGET SCORE Target rounds: 4+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP (FOR QUALITY) 10 Dumbbell Incline Bench Press 10 Banded Lat Pull Downs 1:00 Calorie Bike 10 Push Ups 10 Double Dumbbell Bent Over Rows 1:00 Calorie Ski 100ft KB Filly Cary (R/L = 50ft each) 100ft KB Farmer Carry 1:00 Calorie Row PERFORMANCE Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2 100 Wall Balls (20/14) 80 Calorie Row 60 Pull Ups 40 T2B 20 Power Cleans (155/105) 50 Wall Balls (20/14) 40 Calorie Row 30 Pull Ups 20 T2B 10 Power Cleans (155/105) RX+: Power Cleans (185/125) *Split Reps as desiredTARGET SCORE Target time: Sub 30:00 Time cap: 35:00Read more