BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 6 Sets 3:00 AMRAP 6 Single Arm DB Hang Clean & Jerk 12/10 Calorie Row 6 Single Arm DB Hang Clean & Jerk Rest 1:00 after each set. *Even sets perform 6 Single Arm DB Hang Snatches per side. (Sets 2, 4 and 6) Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest. PERFORMANCE Power Clean + Hang Squat Clean + Jerk ( ) 2 Power Cleans + 2 Hang Squat Cleans + 1 Jerk @ 6/10 RPE 2 Power Cleans + 2 Hang Squat Cleans + 1 Jerk@ 6.5/10 RPE 2 Power Cleans + 1 Hang Squat Clean +...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 2 Sets Tabata 1: (:20 ON / :10 OFF) Calorie Ski – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) Russian KB Swings – Rest 1:00 Tabata 3: (:20 ON / :10 OFF) KB Gorilla Rows – Rest 1:00 Score is total reps PERFORMANCE Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 10 DB Bench Press (2×50/2×35) 10 Strict Chin Ups 100′ Sandbag Carry (150/100) Rest 1:00 after each round Accessory (Checkmark) 4 Rounds Barbell 21’s (7/7/7) 10 DB Single Arm Bent Over Row Rest 1:00 – 2:00 between roundsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 400m Run 10 DB Push Press 10 DB Alternating Suitcase Lunges Rest 2:00 after every 3 rounds. PERFORMANCE Deadlift 5 @ 6/10 RPE 5 @ 6.5/10 RPE 5 @ 7/10 RPE 5 @ 7.5/10 RPE 5 @ 7.5/10 RPE Metcon (4 Rounds for time) 4 Sets 18/14 Calorie Bike 14 KB Deadlift (2×53/2×35) 10 T2B Rest 2:00 between setsTARGET SCORE Target time: Sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS MURPH RECOVERY (Checkmark) 30:00 EMOM (FOR QUALITY) Minute 1: 5 – 15 Calorie Bike Minute 2: 10 – 20 Box Step Ups Minute 3: 5 – 15 Calorie Row Minute 4: 10 – 20 AbMat Sit-Ups Minute 5: 5 – 15 Calorie Ski Minute 6: Rest PERFORMANCE Power Snatch + Squat Snatch 10:00 EMOM 1 Power Snatch + 1 Squat Snatch Build to a heavy complex. Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 9 Burpee Over Bar 60 Double Unders 3 Power Snatch (115/75) RX+ 155/105TARGET SCORE Target rounds (6.5+)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more