BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 30:00 EMOM Minute 1: 10 Bench Press (95/65) (135/95) (155/105) Minute 2: 12/10 Calorie Ski Minute 3: 10 Ring Dips (OR 15 Matador Dips or 20 Bench Dips) Minute 4: 12/10 Calorie Bike Minute 5: :45 Plank Minute 6: Rest 1:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 400m Run 10 KB Gorilla Rows (5 per side) 10 KB Alternating Step Ups (R) 10 KB Alternating Step Ups (L) 20 AbMat Sit Ups Rest 1:00 between setsTime Cap: 6:00 PERFORMANCE LEGENDS 23.1 (AMRAP – Reps) 5:00 AMRAP 1 Rep Max Snatch Rest 1:00 5:00 AMRAP 2-4-6-8-10…. DB Squats (2×50/2×35) C2B Rest 1:00 AMRAP 5:00 1 Rep Max SnatchScore combined reps completed in AMRAP 2. Score max snatch weights in 23.1A. LEGENDS 23.1A (2 Rounds for weight) Score total weight lifted for snatch 1 and 2.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 500m Row 20 KB Swings 10 Burpees 200m KB Carry Rest 2:00 after every 2 rounds. PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 75 Double Unders 12 Single Arm Devil Press (50/35) 12 HSPU RX+ Single Arm Devil Press (70/50) Strict HSPUTARGET SCORE Target rounds: 5+ Accessory (Checkmark) 3 Sets 5 Strict Pull Ups 21’s Barbell Curls 10 Single Arm Bent Over Row (HEAVY) (5 per arm) Rest 1:00 – 2:00 between each set.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON/:30 OFF) Minute 1: Single Arm DB Thruster (R) Minute 2: Calorie Bike Minute 3: Single Arm DB Thruster (L) Minute 4: Alternating Jumping Lunges Minute 5: Rest *Score is total reps PERFORMANCE Overhead Squat 5 Overhead Squat @ 5.5/10 RPE 5 Overhead Squat @ 5.5/10 RPE 5 Overhead Squat @ 6/10 RPE 5 Overhead Squat @ 6/10 RPE 5 Overhead Squat @ 6/10 RPE Metcon (4 Rounds for time) 4 Sets 21/16 Calorie Row 15 Wall Balls (20/14) 9 Box Jumps (30/24) Rest 2:00 between sets RX+ Wall Ball 30/20TARGET SCORE Target time: sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20 Bench Press (Light-Moderate) 20 Ring Rows 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 20 Calorie Row 100′ KB Farmer Carry (Heavy) 20 V-Ups 20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) “ELMSY” For Time 400 meter Run* Then, 10 Rounds of: 10 Push-Ups 10 Kettlebell Swings (24/16 kg) 10 Box Jumps (24/20 in) Then, 400 meter Run* *Wear a Weight Vest on the Run (20/14 lb)The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the...Read more