BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Turkish Get Up 5 X 6 (3 reps per side) Build up to a moderate weight. Metcon (Checkmark) 15:00 EMOM Minute 1: 10 Matador Dips (OR 8 Ring Dips OR 20 Bench Dips) Minute 2: 7 Strict Pull Ups (OR 10 Ring Rows) Minute 3: 10/8 Calorie SkiRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 20:00 AMRAP 3-6-9-12-15…. DB Deadlifts Hand Release Push Ups 15/12 Calorie bike after each round *Score is total reps completed Core Finisher (Checkmark) 4 Sets 10 Row Pike Ups 10 DB AbMat Sit Ups :30 Plank :15 Plank (Right) :15 Plank (Left) Rest 1 – 2 minutes after each set. PERFORMANCE Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE Metcon (Time) 21-15-9 HSPU Deadlift (225/155) Box Jump Overs (24/20) *200m Run after each round.TARGET SCORE Target time: Sub 13:00 Time cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Single Unders (OR Double Unders Minute 2: KB Swings Minute 3: KB Sumo DL High Pull Minute 4: Calorie Ski Minute 5: Rest *Score is total reps completed. PERFORMANCE Push Jerk 5 Push Jerks @ 6/10 RPE 3 Push Jerks @ 7/10 RPE 1 Push Jerk @ 8/10 RPE 1 Push Jerk @ 9/10 RPE 1 Push Jerk @ 9.5/10 RPE 1 Push Jerk @ 10/10 RPE Metcon (2 Rounds for time) 3 Rounds 75 Double Unders 5 Devil Press (2×50/2×35) Rest 3:00 For Time: 15 Devil Presses (2×50/2×35) 225 Double Unders *Score second workout in the “2nd Round” time slot.TARGET SCORE Workout 1: Target time: Sub 5:00 Workout 1: Time cap: 7:00 Workout 2: Target time: Sub 6:00 Workout 2: Time cap: 8:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 3 Sets 4:00 AMRAP 200/150m Row 10 V-Ups Rest 1:00 4:00 AMRAP 200/150m Row 10 DB Thrusters Rest 1:00 PERFORMANCE Back Squat 5 Back Squats @ 6/10 RPE 3 Back Squats @ 7/ 10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE *10/8 Calorie Bike sprints after each set. Rest :60 – :90 after each set. Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12… T2B 4-8-12-16-20-24… Wall Balls (20/14)TARGET SCORE Target reps: 126+ (Through the round of 24 walls balls.)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20/15 Calorie Row 10 Bench Press (Moderate) 10 Ring Dips (20 Bench Dips) 20/15 Calorie Bike 20 Alternating DB Bicep Curls (10 per side) (Moderate) 10 Single DB Double Head Bicep Curls 20/15 Calorie Ski 150′ KB Farmer Carry (Heavy) :45 Plank PERFORMANCE VESTED SUNDAY (Time) “CHAPMAN” For Time 1,200 meter Run 100 Push-Ups 25 Broad-Jumps 100 Sit-Ups 1,200 meter run 100 Push-Ups 25 Broad Jumps 100 Sit-Ups 1,200 meter Run Wear a Weight Vest (20/14 lb)Time Cap: 45:00 Background: This Hero workout is dedicated to Master Sgt. John A. Chapman, a US Air Force Combat Controller (Special Forces), who was killed in action in Afghanistan on March 4, 2002, during the Battle of Takur Gar. His actions during that battle would result in the Medal of Honor.Read more