BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 200/150m Row 10 V-Ups Rest 1:00 4:00 AMRAP 200/150m Row 10 DB Thrusters Rest 1:00 PERFORMANCE Back Squat 5 Back Squats @ 6/10 RPE 3 Back Squats @ 7/ 10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE *10/8 Calorie Bike sprints after each set. Rest :60 – :90 after each set. Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12… T2B 4-8-12-16-20-24… Wall Balls (20/14)TARGET SCORE Target reps: 126+ (Through the round of 24 walls balls.)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Bench Press (Moderate) 10 Ring Dips (20 Bench Dips) 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 per side) (Moderate) 10 Single DB Double Head Bicep Curls 20/15 Calorie Ski 150′ KB Farmer Carry (Heavy) :45 Plank PERFORMANCE VESTED SUNDAY (Time) “CHAPMAN” For Time 1,200 meter Run 100 Push-Ups 25 Broad-Jumps 100 Sit-Ups 1,200 meter run 100 Push-Ups 25 Broad Jumps 100 Sit-Ups 1,200 meter Run Wear a Weight Vest (20/14 lb)Time Cap: 45:00 Background: This Hero workout is dedicated to Master Sgt. John A. Chapman, a US Air Force Combat Controller (Special Forces), who was killed in action in Afghanistan on March 4, 2002, during the Battle of Takur Gar. His actions during that battle would result in the Medal of Honor.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Reps) 30 Rounds (You Go, I Go) 2 Power Snatches (95/65) 4 Burpee Over Bar 6 Pull-UpsTARGET SCORE Target time: Sub 25:00 Time cap: 30:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 20/15 Calorie Row 50 DB Deadlifts 20/15 Calorie Row 40 DB Front Squats 20/15 Calorie Row 30 DB S2OH Accessory (No Measure) 3 Sets 10 DB Hammer Curls 10 DB Bent Over Row 10 Row Pike Ups Rest 1 – 2 minutes between sets. PERFORMANCE Pause Front Squat + 1 ¼ Front Squat + Front Squat 1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 7/10 RPE 1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 7/10 RPE 1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 7.5/10 RPE 1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 8/10 RPE 1 Pause Front Squat + 1 1 1/4 Front...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7/10 RPE Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 5-10-15-20-25…. Hand Release Push Ups KB Swings (53/35) *12/10 Calorie Bike or 15/12 Calorie Row between each set.Read more