BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 500m Row 10 KB Thrusters – Rest 1:00 – 7:00 AMRAP 200m Run 10 Single Arm KB Snatches (5R / 5L) – Rest 1:00 – 14:00 AMRAP 500m Row 10 KB Thrusters 200m Run 10 Single Arm KB Snatches (5R / 5L) PERFORMANCE Power Snatch (1X3) Spend 12:00 building up to heavy 3 TNG. Metcon (Time) 4 Rounds 21 Wall Balls (20/14) 15/12 Calorie Bike 9 Power Snatches (95/65) RX+ Wall Balls 30/20 Power Snatches 135/95TARGET SCORE: Target time: Sub 15:00 Time Cap: 18:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 EMOM (:40 ON / :20 OFF) Minute 1: Calorie Ski Minute 2: DB Push Jerks Minute 3: Burpees Over DB Minute 4: Single Unders (OR Double Unders) Minute 5: Rest PERFORMANCE Push Jerk (3-3-2-2-1) 3 @ 7 RPE 3 @ 7.5 RPE 2 @ 8 RPE 2 @ 8.5 RPE 1 @ 9 RPE Metcon (5 Rounds for reps) 5 Sets 2:00 AMRAP 15 Pull-Ups 10 Burpee Over Bar Max Push Jerks 115/75 -Rest 2:00 between sets-TARGET SCORE: Target reps: 12+Read more

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 – 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