BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Lumberjack 20 (Time) For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 lb) 400 meter RunOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click hereRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up 3 Rounds 1:00 Cardio 5 Empty Barbell Bench Press 10 Scap Pulls 10 Alternating DB Bicep Curls 20 Single Unders FITNESS / PERFORMANCE Metcon (Checkmark) FOR QUALITY 30:00 AMRAP 10 Bench Press 20 Tricep Extensions 50 Double Unders (OR Single Unders) 10 Strict Pull-Ups 20 Alternating DB Bicep Curls 30/20 Calorie Row 10 PVC Pipe Abmat Sit Ups 20 Russian Twist 30/20 Calorie BikeRead more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets 6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk 4 Muscle Clean @ 6/10 RPE **You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.** Clean and Jerk (3-2-1-3-2-1) 3 Clean and 1 Jerk @ 6.5/10 RPE Clean and jerk 2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk 3 Clean and 1 Jerk @ 7/10 RPE Clean and jerk 2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk Front Squat + Jerk (4-4-4) 3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean 3 Front Squat + 1 Jerk @ 7/10...Read more

BLK LBL Fitness Club – COMPETE Snatch (1X1) Build to a heavy single Clean and Jerk (1X1) Build to a heavy single Sumo Deadlift (5X5) 5X5 @ 8.5/10 RPE Metcon (Time) TEST #29 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 T2B *200m Run after each set. Metcon (Time) TEST #56 3 Sets 5:00 AMRAP 5 Power Snatches 95/65 10 T2B 50 Double Unders -Rest 1:00- Metcon (4 Rounds for time) TEST #59 4 Sets 4:00 AMRAP 16/12 Calorie Bike 400m Run Max Burpee Box Get Overs 48″ Rest 2:00 between setsRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 20/15 Calorie Ski 15 Wallballs (20/14) – Rest 2:00 – 8:00 AMRAP 20/15 Calorie Row 15 Burpees Over Rower – Rest 2:00 – 10:00 AMRAP 20/15 Calorie Ski 15 Wallballs 20/15 Calorie Row 15 Burpee Over Row PERFORMANCE Metcon (3 Rounds for time) 3 Sets 400m Run 20 Burpee to 6″ Target 20 T2B (OR V-Ups) 20 DB Box Step Ups (50/35) (24/20) 20 Alt DB Snatch (50/35) -Rest 2:00 between setsTARGET SCORE: Target time: Sub 7:30 Time Cap: 9:00Read more