BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Calorie Bike Minute 2: Max Dumbbell Push Press Minute 3: Max Single Unders or Double Unders Minute 4: Max Burpees Minute 5: Rest *Score is total reps completed. PERFORMANCE Shoulder Press 5 Shoulder Press @ 5.5/10 RPE 5 Shoulder Press @ 6/10 RPE 5 Shoulder Press @ 6/10 RPE 5 Shoulder Press @ 6.5/10 RPE 5 Shoulder Press @ 6.5/10 RPE *Superset with 10 Single Arm Kettlebell Rows (5 per side) Metcon (5 Rounds for time) 5 Sets 50 Double Unders 10 Single Arm Kettlebell Push Press (53/35) 10 Burpees Rest 1:1TARGET SCORE Target time: Sub 1:45 Time cap: 2:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereTime Cap: 45:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP (FOR QUALITY) 75 Single Unders 10 DB Push Ups 10 Banded Tricep Extensions 20/15 Calorie Bike 10 DB Hammer Curls (Moderate) 10 Banded Lat Pull Downs 20/15 Calorie Ski 10 Plank DB Drag 10 DB AbMat Sit Ups PERFORMANCE Metcon (Time) 6 Rounds 500/400m Row 25 Box Step Ups (24/20) 25 Push Ups *Wear a 20/14# Vest Time Cap: 35:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS / PERFORMANCE Metcon (Time) Teams of 2. Only 1 person works at a time. Split the reps however you like. “You go, I go” is probably the fastest. For Time: 60 Rounds: 2 Hang Power Cleans (RX 155/105) (RX+ 185/135lbs.) 4 Wall Balls (RX 20/14) (RX+ 30/20lb.) Rest 5min. 30 Rounds: 4 Deadlifts (225/155lbs.) 5 Cal Echo Bike I know the numbers look crazy, but I promise it goes quick! The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 15-20sec. per round. That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out. Time CAP: 35min.Read more

BLK LBL Fitness Club – WEIGHTLIFTING Muscle Snatch + Pressing Snatch Balance + Snatch Balance 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE 3 Muscle Snatch + 3 Pressing Snatch Balance + 3 Snatch Balance @ 5/10 RPE Snatch Pull + High Hang Snatch 2 Snatch Pulls + 1 High Hang Snatch @ 5.5/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6.5/10 RPE 2 Snatch Pulls + 1 High Hang Snatch @ 6.5/10 RPE Snatch 1 Snatch @ 6/10 RPE 1 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10...Read more