BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 1000m Row 20 V-Ups 20 Box Jumps 750m Row 20 DB Goblet Lunge 20 Box Jumps 500m Row 10 V-Ups 10 Box Jumps 250m Row 10 DB Goblet Lunge 10 Box Jumps PERFORMANCE Overhead Squat 5 Overhead Squat @ 6.5/10 RPE 3 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8.6/10 RPE 5 Overhead Squat @ 7/10 RPE 3 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 9/10 RPE Metcon (4 Rounds for time) 4 Sets 15 GHD (OR 25 AbMat Sit-Ups) 20/15 Calorie Bike 15 T2B (OR 20 V-Ups) Rest 1:1 RX + 20 GHD / 20 T2BTARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 21-15-9 Burpee Dumbbell Hang Snatch Rest 2:00 21-15-9 Dumbbell Front Squats (2 DB) Dumbbell Hang Snatch Rest 2:00 21-15-9 Dumbbell Front Squats (2 DB) BurpeeTime cap: 25:00 Optional Accessory (Checkmark) 3 Sets 10 Alternating DB Bicep Curls (Moderate) 10 DB Hammer Curls (Moderate) 10 Single Arm Bent Over Row (per arm) Rest 1:00 – 2:00 between sets. PERFORMANCE Power Clean 10 Power Clean @ 6/10 RPE 8 Power Clean @7/10 RPE 6 Power Clean @ 8/10 RPE 4 Power Clean @ 8.5/10 RPE 2 Power Clean @ 9/10 RPE *Reps are to be completed unbroken. Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 15 Air Squats 8 Power Cleans (155/105) 3 Burpee Pull Ups 200m RunTARGET SCORE Target rounds: 4.5+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 20 Calorie Row 15 Bench Dips (OR Ring Dips) 15 DB Bench Press 20 Calorie Ski 15 Barbell Curls 15 Barbell Strict Press 20 Calorie Bike 15 Bent Over Row (each side) 15 DB Shrugs PERFORMANCE Riley (Time) For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012To learn more about Riley click hereWear a 20/14# vest.Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE MANION “PARTNER STYLE” (Time) In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats (135/95lbs.) This is a classic Hero Workout called “Manion.” So it may look a little familiar. Split Reps as desired. Only one person working at a time. RX+ option today is to make the run, a farmer carry holding (1) 70lb. kettlebell for the men and (1) 53lb. kettlebell for the women. You may hold it however you like. ALSO, with this option, you can run with your partner and pass the KB back and forth at any time.TARGET SCORE Target time: Sub 30:00 Time cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 10/8 Calorie Bike 10 DB S20H Rest 1:00 4:00 AMRAP 10/8 Calorie Bike 10 DB Box Step Overs Rest 1:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE 1 Split Jerk @ 9/10 RPE 1 Split Jerk @ 8.5/10 RPE *Score 9/10 RPE in Wodify. LEGENDS 23.6 (Time) 9-15-21-27 Calorie Row Lateral Burpee Over Rower Scaled Option 5-10-15-20 Calorie Row Lateral Burpee Over RowerTime Cap: 10:00Read more