BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (Checkmark) 15:00 AMRAP 5 Strict Pull Ups 10 Barbell Bicep Curls (45/35) 15 Barbell Bent Over Rows (45/35) 20 Barbell Strict Press (45/35) Rest 2:00 after each round. *For quality Metcon (AMRAP – Reps) 15:00 AMRAP 5-10-15-20-25 Calorie Row Calorie Ski Calorie BikeTARGET SCORE Target reps: 150+Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:40 ON/ :20 OFF) Minute 1: Russian Kettlebell Swings (Moderate) Minute 2: Alternating Kettlebell Step Back Lunge (Moderate) Minute 3: Calorie Bike Minute 4: Kettlebell Gorilla Row (Moderate/Heavy) Minute 5: Rest Score is total reps completed. PERFORMANCE Hang Squat Clean + Power Clean + Squat Clean 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 6/10 RPE 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 6.5/10 RPE 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE Metcon (AMRAP – Reps) 15:00 AMRAP 5-10-15-20-25…. Hang Power Cleans (95/65) Box Jumps (24/20)...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 24/20 Calorie Ski 12 Hang Dumbbell Clean and Jerks (6 Per Side) Rest 4:00 12:00 AMRAP 150 Single Unders (OR 75 Double Unders) 12 Single Arm Devil Press (6 Per Side) PERFORMANCE Split Jerk 2 Split Jerk @ 6/10 RPE 2 Split Jerk @ 6.5/10 RPE 1 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8/10 RPE 1 Split Jerk @ 8.5/10 RPE 1 Split Jerk @ 9/10 RPE Metcon (AMRAP – Rounds and Reps) 13:00 AMRAP 5 Push Jerks (135/95) 100 Double Unders 15 T2BTARGET SCORE Target rounds: 4+Read more

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BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 15 Dumbbell Bench Press 20 Dumbbell Tricep Kick Backs (10 per arm) 1:00 Calorie Row 15 Ring Rows 20 Dumbbell Strict Press 1:00 Calorie Bike 15 Leg Raises 20 AbMat Sit Ups 1:00 Calorie Ski PERFORMANCE Daniel (Time) For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-UpsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click hereRead more