BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Meters Ski or Row – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Hand Release Push Ups – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Goblet Squat – Rest 1:00 Score is total reps PERFORMANCE Metcon (5 Rounds for time) 5 sets: 200m Run 15 Pull-ups 30 Push-ups 45 Squats 200m Run -rest 3 minutes between sets- RX = Wear a 20/14# vest.TARGET SCORE Target time each set: 4-4:30 Time cap each set: 5 minutesRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 10 DB Bench (Moderate) 10 Ring Dips 20/10 Calorie Row 10 Seated DB Bicep Curls (Moderate) (each side) 10 DB Bent Over Rows (Moderate) (each side) 20/15 Calorie Ski 20 Weighted AbMat Sit-Ups :30 Plank PERFORMANCE VESTED SUNDAY (Time) 7 Rounds 20/15 Calorie Bike 10 KB Deadlifts (2×70/2×53) 200′ Farmer Carry (2×70/2×53) 10 Box Jumps (24/20) *Wear a 20/14# vest.Time cap: 40:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE 3 Muscle Snatch + 2 Snatch Balance @ 7/10 RPE Snatch Pull + High Pull + Snatch 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 6.5/10 RPE Snatch Pull + Snatch 1 Snatch Pull + 1 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch @ 8/10 RPE 1 Snatch Pull + 1...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 1000m Row 50 Power Cleans (115/75) 25 T2B 1000m Row 25 Power Snatches (95/65) 50 T2B 1000m Row 50 Power Cleans (115/95) 25 T2B *Split reps as desired. RX+ 135/95 on all movementsTARGET SCORE Target time: sub 27:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 8 DB Deadlift 12 Burpees Rest 3:00 after every 3 rounds PERFORMANCE Power Clean and Jerk 10:00 EMOM 1 Power Clean and Jerk very minute on the minute. Build to a heavy single. Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereRead more