BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 AMRAP (:30 ON / :30 OFF) Minute 1: Kettlebell Sumo Deadlift High Pulls Minute 2: Single Unders (OR Double Unders Minute 3: AbMat Sit Ups Minute 4: Calorie Bike Minute 5: Rest PERFORMANCE Shoulder Press 5 Shoulder Press @ 6.5/10 RPE 4 Shoulder Press @ 7.5/10 RPE 3 Shoulder Press @ 8.5/10 RPE 2 Shoulder Press @ 9/10 RPE 1 Shoulder Press @ 9.5/10 RPE Metcon (Time) 5 Rounds 12 Hang Power Cleans (115/75) 9 Push Jerks (115/75) 60 Double UndersTARGET SCORE Target time: Sub 11:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 10 Kettlebell Swings 100ft Single Arm Kettlebell Farmer Carry (50ft R / 50 ft L) 1:00 Meter Row 20 Box Step Ups 20 AbMat Sit Ups 1:00 Calorie Bike :30 Plank (Right) :30 Plank (Left) :30 Plank PERFORMANCE Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) 20 Rounds (You Go, I Go) 3 Power Snatches (95/65) 6 Burpee Over Bar 9/7 Calorie Bike *After every 5 rounds run a 200m run together.Time Cap: 35:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE 3 Muscle Clean + 3 Jerks Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 5/10 RPE Off the Blocks Clean Pull + Clean + Split Jerk 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE 2 Off the Blocks Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE Off...Read more