BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 2-4-6-8-10… 25ft Shuttle Run Burpee to Target 4-8-12-16-20… Russian KB Swings (53/35) Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM Minute 1 & 2: 300m Run Minute 3: 10 Hang DB Squat Cleans Minute 4: 15 V-Ups Minute 5: Rest PERFORMANCE Power Clean 5 Power Clean @ 6/10 RPE 3 Power Clean @ 7/10 RPE 1 Power Clean @ 8/10 RPE 5 Power Clean @ 7/10 RPE 3 Power Clean @ 8/10 RPE 1 Power Clean @ 9/10 RPE Metcon (3 Rounds for time) 3 Sets 12-9-6 Calorie Bike 6-3-1 Hang Squat Clean (135/95) Women’s Calorie: 9/7/5 Rest 1:1TARGET SCORE Target time: Sub 3:30 Time Cap: 4:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 10/8 Calorie Row 10 Slam Balls Rest 2:00 5:00 AMRAP 10/8 Calorie Row 10 Push Ups Rest 2:00 14:00 AMRAP 20/15 Calorie Row 20 Slam Balls 20/15 Calorie Row 20 Push Ups PERFORMANCE Overhead Squat 5 Overhead Squat @ 6.5/10 RPE 4 Overhead Squat @ 7/10 RPE 3 Overhead Squat @ 7.5/10 RPE 2 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 8.5/10 RPE Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 50 Double Unders 3 Wall WalksTARGET SCORE Target rounds: 5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Lumberjack 20 (Time) For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 lb) 400 meter RunOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20 Calorie Ski 12 KB Swings 12 Banded Tricep Extensions 20 Calorie Bike 12 DB Strict Press (Moderate Weight) 12 DB Curls (Moderate Weight) 20 Calorie Row 12 Bench Press (Moderate Weight) 50′ Single DB Overhead Carry (Right) 50′ Single DB Overhead Carry (Left) PERFORMANCE VESTED SUNDAY (AMRAP – Rounds and Reps) “BUBBA” AMRAP in 20 minutes 6 Dumbbell Man Makers (2×55/35lb) 7 Box Step Ups (2×55/35 lb) Wear a Weight Vest (20/14 lb)One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.Read more