BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 10 DB Bench Press (Moderate) 10 DB French Press (Moderate) 20/15 Calorie Ski 100ft KB Farmer Carry (Moderate/Heavy) :45 KB Farmer Carry Hold (Moderate/Heavy) 20/15 Calorie Row 10 Row Pike Ups :45 Plank PERFORMANCE VEST SUNDAY (Time) “GHOST 31” 4 Rounds for Time 800 meter Run 3 Burpee Pull-Ups 18 Box Jumps (24/20 in) 22 Walking Lunges (Left+Right=1) Wear a Weight Vest (20/14 lb)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Time) Teams of 2 Row 2,000 meters 100 Wall Balls (20/14lb.) 100 Deadlifts (135/95lb.) 100 Push-Ups Row 1,000 meters 75 Wall Balls (20/14lb.) 75 Deadlifts (185/135lb.) 75 Push-Ups Row 500 meters 50 Wall Balls (20/14lb.) 50 Deadlifts (225/155lbs.) 50 Push-UpsTime Cap: 40:00Read more

BLK LBL Fitness Club – WEIGHTLIFTING Snatch Balance 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE 3 Snatch Balance @ 6/10 RPE High-Hang Snatch 3 High Hang Snatch @ 5.5/10 RPE 3 High Hang Snatch @ 6/10 RPE 2 High Hang Snatch @ 6.5/10 RPE 2 High Hang Snatch @ 7/10 RPE Snatch 2 Snatch @ 7/10 RPE 2 Snatch @ 7.5/10 RPE 1 Snatch @ 8/10 RPE 1 Snatch @ 8/10 RPERead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 2 Rounds 250m Ski Erg (OR 20 Slam Balls) 20 DB S2OH 20 Renegade Rows 200m Run Rest 2:00 after every 2 rounds. PERFORMANCE Split Jerk 2 Split Jerk @ 7/10 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 Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Bulgarian Split Squat 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE 10 Bulgarian Split Squat @ 6/10 RPE *5 per leg for 10 total reps Metcon (AMRAP – Reps) 20:00 EMOM Minute 1 & 2: 500/400m Row Minute 3: 10 – 15 KB Deadlifts (Moderate) Minute 4: 10 – 15 KB Goblet Squats Minute 5: RestRead more