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

BLK LBL Fitness Club – WEIGHTLIFTING SOTS Press 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE 3 SOTS Press @ 5/10 RPE Snatch Grip Push Press + Overhead Squat 3 Snatch Grip Push Press + 3 Overhead Squats @ 5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squats @ 5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squats @ 5.5/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squats @ 6/10 RPE 3 Snatch Grip Push Press + 3 Overhead Squats @ 6/10 RPE Overhead Squat 3 Overhead Squats @ 6.5/10 RPE 2 Overhead Squats @ 7/10 RPE 1 Overhead Squats @ 7.5/10 RPE 3 Overhead Squats @ 7/10 RPE 2 Overhead Squats @ 7.5/10 RPE 1 Overhead Squats @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 500m Row 10 Dumbbell Box Step Ups 10 Alternating Dumbbell Snatch Rest 2:00 after every 3 rounds. PERFORMANCE Deadlift 3 Tempo Deadlifts @ 6/10 RPE 3 Tempo Deadlifts @ 6.5/10 RPE 3 Tempo Deadlifts @ 7/10 RPE 3 Tempo Deadlifts @ 7.5/10 RPE 3 Tempo Deadlifts @ 7.5/10 RPE Tempo: 3 seconds up, 5 seconds down. Metcon (Time) 4 Rounds 50ft Dumbbell Front Rack Walking Lunge (2×50/2×35) 5 Devil Press (2×50/2×35) 20 Calorie BikeTARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 15:00 AMRAP 5 Strict Pull Ups 10 Barbell Bicep Curls (45/35) 15 Barbell Bent Over Rows (45/35) 20 Barbell Strict Press (45/35) Rest 2:00 after each round. *For quality Metcon (AMRAP – Reps) 15:00 AMRAP 5-10-15-20-25 Calorie Row Calorie Ski Calorie BikeTARGET SCORE Target reps: 150+Read more