BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM Minute 1: Calorie Row Minute 2: DB Power Cleans Minute 3: DB Goblet Squats Minute 4: AbMat Situps Minute 5: Rest*Score is total reps completed. PERFORMANCE Power Clean Build to a heavy single Power Clean Hotshots 19 Prep (Time) 6 Rounds 15 Air Squats 10 Power Cleans (135/95) 4 Strict Pull Ups 200m RunTARGET SCORE Target time: Sub 16:00 Time cap: 20:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 12 DB Bench Press (Moderate) 12 Push Ups 20/15 Calorie Ski Erg 12 DB Hammer Curls (Moderate) 12 Ring Rows 50 Double Unders (OR 100 Single Unders) 12 DB AbMat Sit Ups :45 Plank PERFORMANCE VESTED SUNDAY (AMRAP – Rounds and Reps) “YLLESCAS” For Total Reps Buy-In: 1 mile Run Then, AMRAP in 15 minutes of: 12 Push-Ups 10 Wall Ball Shots (20/14 lb, 10/9 ft) 28 Sit-Ups Wear a Weight Vest (20/14 lb) *Score mile time in notes.Background: This workout is dedicated to Captain Robert J. Yllescas, 31, who died on December 1, 2008 from wounds he suffered on October 28th when a makeshift bomb detonated near his unit in Afghanistan. He was assigned to the 6th Squadron, 4th Cavalry Regiment, 3rd Brigade Combat Team 1st Infantry...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Clean + Jerk Dips + Jerk Balance + Pause Split Jerk 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE 3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE *Pause for 3 seconds in split. Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 100/80 Calorie Bike 80 Burpee to Target 60 T2B 400m Run (Together) 20 Sandbag Cleans (150/100) (OR Power Cleans 185/125) 400m Run (Together) 60 T2B 80 Burpee to Target 100/80 Calorie Bike *Split reps as desired.Time Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 1 Mile Bike 16 Alternating DB Snatches 16 Goblet DB Alternating Step Back Lunges Rest 2:00 after every 2 rounds. PERFORMANCE Front Squat 5 Front Squats @ 6/10 RPE 3 Front Squats @ 7/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 9/10 RPE 1 FrontSquat @ 10/10 RPE *12/10 Calorie row sprints after each set. Rest :60 – :90 after each set. Metcon (3 Rounds for time) 3 Sets 250/200m Row 5 KB Snatches (Right) (53/35) 25′ Overhead KB Walking Lunge (Right) (53/35) 5 KB Snatches (Left) 25′ Overhead KB Walking Lunge (Left) Rest 1:1TARGET SCORE Target time: 2:30 – 2:45 Time cap: 3:00Read more