BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 250m Ski Erg (OR 20 Slam Balls) 20 DB S2OH 20 Renegade Rows 200m Run Rest 2:00 after every 2 rounds. PERFORMANCE Split Jerk 2 Split Jerk @ 7/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE 1 Split Jerk @ 9/10 RPE 1 Split Jerk @ 8.5/10 RPE Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE *5 per leg for 10 total reps Metcon (AMRAP – Reps) 20:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 15 KB Deadlifts (Moderate) Minute 4: 10 – 15 KB Goblet Squats Minute 5: RestRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for time) 5 Sets 400m Run 20 Box Jumps 20 Hang DB Clean and Jerks Rest 1:00 between sets Accessory (No Measure) 4 Sets: 10 V-Ups 20 Russian Twist 20 Flutter Kicks Rest 1:00 – 2:00 between sets PERFORMANCE Metcon (Time) 10 Sandbag Cleans (150/100) (OR Power Cleans 205/135) 20 C2B 40 T2B 80 Wall Balls (20/14) 40 T2B 20 C2B 10 Sandbag Cleans (150/100) (OR Power Cleans 205/135)TARGET SCORE: Target time: Sub 20:00 Time cap: 25:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250m Row 10 Plate Ground to Overhead 10 Burpee Over Rower 500m Row 15 Plate Ground to Overhead 15 Burpee Over Rower 750m Row 20 Plate Ground to Overhead 20 Burpee Over Rower 1000m Row 25 Plate Ground to Overhead 25 Burpee Over Rower 750m Row 20 Plate Ground to Overhead 20 Burpee Over Rower 500m Row 15 Plate Ground to Overhead 15 Burpee Over Rower 250m Row 10 Plate Ground to Overhead 10 Burpee Over RowerTime Cap 30:00 PERFORMANCE Overhead Squat 2 Overhead Squat @ 7/10 RPE 2 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 9/10 RPE 1 Overhead Squat @ 8.5/10 RPE Metcon (Time) 27-21-15-9 Power Snatches (95/65) *75 Double Unders after each set.TARGET SCORE Target time: Sub 12:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Alternating Lunges – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) AbMat Sit Ups – Rest 1:00 Score is total reps PERFORMANCE Power Clean 2 Power Clean @ 7/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE 1 Power Clean @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 15 DB Box Step Ups (50/35) 30 V-Ups 14 DB Forward Lunges (50/35)TARGET SCORE Target Rounds: 4+Read more