BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 10:00 EMOM Minute 1: 10-15 Calorie Row Minute 2: 10-20 KB Swings – Into – 10:00 EMOM Minute 1: 10-15 Calorie Ski Minute 2: 15-20 Push Ups – Into – 10:00 EMOM Minute 1: 15- 20 V-Ups Minute 2: :40 Plank PERFORMANCE Bench Press (5X2) 5X2 @ 8-9 RPE Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 T2B *35 Double Unders after each set RX+ Strict HSPUTARGET SCORE: Target time Sub 13:00 Time Cap: 16:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 21-18-15-12-9-6-3-6-9-12-15-18-21 DB Step Back Lunges Box Jump Overs *1 mile bike between each setTime Cap: 30:00 PERFORMANCE Deadlift (5X5) 5X5 @ 7-8 RPE Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP (TEAMS OF 2) 40/30 Calorie Row 50′ Sandbag Carry (Each) (150/100) (OR KB Front Rack Carry 70s/53s) 10 Sandbag Cleans (150/100) (OR KB Cleans 70s/53s)TARGET SCORE: Target Rounds 3+Read more

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