BLK LBL Fitness Club – FITNESS / PERFORMANCE PERFORMANCE Benchmark workout – Log your score Skill Work: Pull-Up (No Measure) Work on pull-up progression Skill Work: Barbell Thruster (No Measure) Work on barbell progression, specifically the “Thruster”. Work to a moderate weight. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups What is a good score for the “Fran” workout? – Beginner: 7-9 minutes – Intermediate: 6-7 minutes – Advanced: 4-6 minutes – Elite:Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE PERFORMANCE Benchmark workout – Log your score Skill Work: Pull-Up (No Measure) Work on pull-up progression Skill Work: Barbell Thruster (No Measure) Work on barbell progression, specifically the “Thruster”. Work to a moderate weight. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups What is a good score for the “Fran” workout? – Beginner: 7-9 minutes – Intermediate: 6-7 minutes – Advanced: 4-6 minutes – Elite:Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mogadishu Mile (Time) 4 ROUNDS FOR TIME 19 Kettlebell Ground-to-Overheads (53/35 lb) 19 Kettlebell Front Squats (53/35 lb) 19 Kettlebell Push-Ups (each hand) 400 meter Kettlebell Run * If you lose physical contact with your Kettlebell, you must start that round over. 40 Min. Time CapRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mogadishu Mile (Time) 4 ROUNDS FOR TIME 19 Kettlebell Ground-to-Overheads (53/35 lb) 19 Kettlebell Front Squats (53/35 lb) 19 Kettlebell Push-Ups (each hand) 400 meter Kettlebell Run * If you lose physical contact with your Kettlebell, you must start that round over. 40 Min. Time CapRead more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Mogadishu Mile (Time) 4 ROUNDS FOR TIME 19 Kettlebell Ground-to-Overheads (53/35 lb) 19 Kettlebell Front Squats (53/35 lb) 19 Kettlebell Push-Ups (each hand) 400 meter Kettlebell Run * If you lose physical contact with your Kettlebell, you must start that round over. 40 Min. Time CapRead more