BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 20/15 Calorie Bike 10 KB Gorilla Rows 100′ KB Farmer Carry 20/15 Calorie Ski 10 Banded Tricep Extensions 10 Push Ups (OR Ring Push Ups) 20/15 Calorie Ski 10 Reverse Crunches 10 Russian Twists PERFORMANCE Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.To learn more about Hildy click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) 50 Rounds For Time: (25 each) “I Go, You Go Style” 2 Power Snatch (95/65) 5 Toes-To-Bar 7 Cal Echo Bike Time CAP: 40min.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Snatch Balance 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 5.5/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE 2 Muscle Snatch + 2 Snatch Balance @ 6/10 RPE Snatch Pull + Hang Snatch + Snatch 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE Snatch Pull + Snatch 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch @ 8/10 RPE 1 Snatch Pull + 1 Snatch @ 8.5/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 10 KB Deadlift 15 Box Jump Overs 20/16 Calorie Bike Rest 2:00 after every 3 rounds PERFORMANCE Deadlift 3 Deadlift @ 6/10 RPE 2 Deadlift @ 7/10 RPE 1 Deadlift @ 8/10 RPE 3 Deadlift @ 7/10 RPE 2 Deadlift @ 8/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 9+/10 RPE Metcon (AMRAP – Reps) AMRAP 9 Minutes 3 Squat Cleans (135/95) 1 Wall Walks 3 Squat Cleans (135/95) 2 Wall Walks 3 Squat Cleans (135/95) 3 Wall Walks 6 Squat Cleans (135/95) 4 Wall Walks 6 Squat Cleans (135/95) 5 Wall Walks 6 Squat Cleans (135/95) 6 Wall Walks 9 Squat Cleans (135/95) 7 Wall Walks RX+ (155/105)TARGET SCORE Target reps: 48+ (Through the 6 Wall Walks)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (8 Rounds for time) 4 sets (1 set every 10 minutes) 15/12 Calorie Row 15 Burpee Over Rower 15/12 Calorie Row -at 5 minutes- 200m Run 10 Burpee Broad Jumps (4/3ft) 200m Run -rest until 10 minutes then start at the top-TARGET SCORE: Target time: Sub 3:00 Time cap: 4:00Read more